Comparing Nutrients in 1 pound Brazilnuts VS Roasted Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Roasted Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Brazilnuts	Roasted Macadamia Nuts	Recommended Dietary Allowance
Energy	103% 2989kcal	112% 3257kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	356% 345g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	169% 54g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	55.6% 0.89g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	34.8% 5.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	46.7% 60.7g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	26% 18.8g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	0.44% 0.32g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 10.6g	% 18g	g per day for Men 19-50 years
Fiber	89.5% 34g	95% 36.3g	38g per day for Men 19-50 years
Protein	116% 65g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Roasted Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	268% 3.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	64.5% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	54.7% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	11.3% 45.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.53% 3.18mg	3.53% 3.18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	171% 25.6mg	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Roasted Macadamia Nuts	Recommended Dietary Allowance
Calcium	72.6% 726mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	287% 2.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	138% 11mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	127% 535mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	599% 13.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	470% 3289mg	128% 898mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	53% 5.85mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.2% 7.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Roasted Macadamia Nuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Brazilnuts versus 1 lb of Roasted Macadamia Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Brazilnuts vs Roasted Macadamia Nuts:

• 1 pound of Brazilnuts has 2.2 times more Vitamin B9 and 9.9 times more Vitamin E than Roasted Macadamia Nuts.
• While 1 lb of Dry Roasted Macadamia Nuts contains 2.5 times more Vitamin B2, 7.7 times more Vitamin B3, 3.3 times more Vitamin B5 and 3.6 times more Vitamin B6 than Dried Brazilnuts.
• Both Brazilnuts and Roasted Macadamia Nuts provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3
• Both Dried Brazilnuts as well as Dry Roasted Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Roasted Macadamia Nuts:

• 1 pound of Brazilnuts has 2.3 times more Calcium, 3.1 times more Copper, 3.2 times more Magnesium, 3.7 times more Phosphorus, 1.8 times more Potassium, 163.8 times more Selenium and 3.1 times more Zinc than Roasted Macadamia Nuts.
• While 1 lb of Dry Roasted Macadamia Nuts contains 2.5 times more Manganese than Dried Brazilnuts.
• Both Brazilnuts and Roasted Macadamia Nuts contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 1.4 times more Saturated Fat, 18.7 times more Omega 6 and 1.8 times more Protein than Roasted Macadamia Nuts.
• While 1 lb of Dry Roasted Macadamia Nuts contains 5.4 times more Omega 3 and 1.8 times more Sugars than Dried Brazilnuts.
• Both Brazilnuts and Roasted Macadamia Nuts offer comparable quantities of Energy, Fat, Carbohydrate and Fiber per one pound.