Comparing Nutrients in 1 pound Brazilnuts VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Brazilnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	103% 2989kcal	101% 2917kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	284% 275g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	76% 24.3g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	2408% 38.5g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	952% 162g	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	62.3% 81g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	22.3% 16g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 10.6g	NA	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	116% 65g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Dry Roasted Walnuts with Salt	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	197% 2.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	184% 2.4mg	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	103% 413μg	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	7.06% 6.35mg	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	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	72.6% 726mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	749% 6.74mg	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	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	163% 685mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	NA	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	213% 1492mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	61.2% 2082mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	194% 2917mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Dry Roasted Walnuts with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Brazilnuts vs Dry Roasted Walnuts with Salt:

• 1 pound of Brazilnuts has 6.3 times more Vitamin E than Dry Roasted Walnuts with Salt.
• While 1 lb of Dry Roasted Walnuts with Salt contains 8.5 times more Vitamin B2, 7.5 times more Vitamin B3, 5.2 times more Vitamin B6, 4.1 times more Vitamin B9 and more Vitamin K than Dried Brazilnuts.
• Both Brazilnuts and Dry Roasted Walnuts with Salt provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Dried Brazilnuts as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Dry Roasted Walnuts with Salt:

• 1 pound of Brazilnuts has 2.3 times more Calcium, 2.5 times more Magnesium, 2.2 times more Phosphorus, 1.4 times more Potassium, 383.4 times more Selenium and 1.4 times more Zinc than Dry Roasted Walnuts with Salt.
• While 1 lb of Dry Roasted Walnuts with Salt contains 214.3 times more Sodium than Dried Brazilnuts.
• Both Brazilnuts and Dry Roasted Walnuts with Salt contain similar levels of Copper and Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 3 times more Saturated Fat than Dry Roasted Walnuts with Salt.
• While 1 lb of Dry Roasted Walnuts with Salt contains 235.9 times more Omega 3, 1.5 times more Omega 6, 1.5 times more Carbohydrate and 1.5 times more Sugars than Dried Brazilnuts.
• Both Brazilnuts and Dry Roasted Walnuts with Salt offer comparable quantities of Energy, Fat, Fiber and Protein per one pound.