Comparing Nutrients in 1 pound Brazilnuts VS Oil Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Oil Roasted Mixed Nuts	11%	72%	17%

Macro Nutrients

	Brazilnuts	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	103% 2989kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	101% 32.4g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	287% 48.8g	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	87.2% 113g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	32.6% 23.6g	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	0.25% 0.18g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	% 10.6g	% 22.7g	g per day for Men 19-50 years
Fiber	89.5% 34g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	116% 65g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	56.7% 9.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	125% 1.6mg	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	118% 472μg	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	3.02% 2.72mg	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	232% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	72.6% 726mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	846% 7.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	294% 23.5mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	297% 1247mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	423% 9.72mg	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	281% 1964mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	95% 3239mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	1147% 631μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	43.2% 649mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.39% 14.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Oil Roasted Mixed Nuts per 1 lb

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

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

• 1 pound of Brazilnuts has 1.7 times more Vitamin B1 than Oil Roasted Mixed Nuts.
• While 1 lb of Lightly Salted Oil Roasted Mixed Nuts contains 9.2 times more Vitamin B2, 6.8 times more Vitamin B3, 3.3 times more Vitamin B5, 3.5 times more Vitamin B6, 4.7 times more Vitamin B9 and 1.4 times more Vitamin E than Dried Brazilnuts.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3
• Both Dried Brazilnuts as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Oil Roasted Mixed Nuts:

• 1 pound of Brazilnuts has 1.2 times more Calcium, 1.4 times more Magnesium, 1.7 times more Phosphorus and 13.8 times more Selenium than Oil Roasted Mixed Nuts.
• While 1 lb of Lightly Salted Oil Roasted Mixed Nuts contains 2.1 times more Iron, 1.8 times more Manganese and 47.7 times more Sodium than Dried Brazilnuts.
• Both Brazilnuts and Oil Roasted Mixed Nuts contain similar levels of Copper, Potassium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 1.3 times more Fat, 2.3 times more Saturated Fat, more Omega 3 and 2.3 times more Omega 6 than Oil Roasted Mixed Nuts.
• While 1 lb of Lightly Salted Oil Roasted Mixed Nuts contains 2.1 times more Carbohydrate and 2.2 times more Sugars than Dried Brazilnuts.
• Both Brazilnuts and Oil Roasted Mixed Nuts offer comparable quantities of Energy, Fiber and Protein per one pound.
• 1 pound of Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3