Comparing Nutrients in 1 pound Brazilnuts VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Pecans	5%	88%	7%

Macro Nutrients

	Brazilnuts	Pecans	Recommended Dietary Allowance
Energy	103% 2989kcal	108% 3134kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	337% 326g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	87.6% 28g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	280% 4.47g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	550% 94g	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	48.4% 63g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	25% 18g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	% 10.6g	% 17.7g	g per day for Men 19-50 years
Fiber	89.5% 34g	115% 43.5g	38g per day for Men 19-50 years
Protein	116% 65g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	249% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	78.3% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	343% 103μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	25% 100μg	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	5.54% 5mg	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	42.3% 6.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Pecans	Recommended Dietary Allowance
Calcium	72.6% 726mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	605% 5.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.13% 45.4μg	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	143% 11.5mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	887% 20.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	157% 70.8μg	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	179% 1256mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	31.3% 17.2μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	187% 20.5mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Pecans per 1 lb

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

Lets compare vitamin content per 1 pound of Brazilnuts vs Pecans:

• 1 pound of Brazilnuts has 4 times more Vitamin E than Pecans.
• While 1 lb of Pecans nuts contains 3.7 times more Vitamin B2, 4 times more Vitamin B3, 4.7 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin K than Dried Brazilnuts.
• Both Brazilnuts and Pecans provide similar amounts of Vitamin B1 and Vitamin B9 per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Dried Brazilnuts as well as Pecans 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 Pecans:

• 1 pound of Brazilnuts has 2.3 times more Calcium, 1.5 times more Copper, 3.1 times more Magnesium, 2.6 times more Phosphorus, 1.6 times more Potassium and 504.5 times more Selenium than Pecans.
• While 1 lb of Pecans nuts contains 3.7 times more Manganese than Dried Brazilnuts.
• Both Brazilnuts and Pecans contain similar levels of Iron and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 2.6 times more Saturated Fat and 1.6 times more Protein than Pecans.
• While 1 lb of Pecans nuts contains 27.4 times more Omega 3, 1.7 times more Sugars and 1.3 times more Fiber than Dried Brazilnuts.
• Both Brazilnuts and Pecans offer comparable quantities of Energy, Fat, Omega 6 and Carbohydrate per one pound.