Comparing Nutrients in 1 pound Brazilnuts VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Walnuts	9%	84%	7%

Macro Nutrients

	Brazilnuts	Walnuts	Recommended Dietary Allowance
Energy	103% 2989kcal	102% 2966kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	305% 296g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	87% 27.8g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	2574% 41g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	1016% 173g	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% 62g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	16.3% 12g	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	0.56% 0.41g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	% 10.6g	% 11g	g per day for Men 19-50 years
Fiber	89.5% 34g	80% 30.4g	38g per day for Men 19-50 years
Protein	116% 65g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Walnuts	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	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	51.7% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	187% 2.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	262% 78.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	111% 445μg	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	6.55% 5.9mg	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	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Walnuts	Recommended Dietary Allowance
Calcium	72.6% 726mg	44.5% 445mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	799% 7.2mg	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	165% 13mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	171% 717mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	673% 15.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	212% 95μg	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	224% 1569mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	40.4% 22.2μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.5% 18.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Walnuts per 1 lb

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

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

• 1 pound of Brazilnuts has 1.8 times more Vitamin B1 and 8.1 times more Vitamin E than Walnuts.
• While 1 lb of English Walnuts contains 4.3 times more Vitamin B2, 3.8 times more Vitamin B3, 3.1 times more Vitamin B5, 5.3 times more Vitamin B6, 4.5 times more Vitamin B9 and more Vitamin K than Dried Brazilnuts.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Dried Brazilnuts as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Walnuts:

• 1 pound of Brazilnuts has 1.6 times more Calcium, 2.4 times more Magnesium, 2.1 times more Phosphorus, 1.5 times more Potassium, 391.2 times more Selenium and 1.3 times more Zinc than Walnuts.
• While 1 lb of English Walnuts contains 2.8 times more Manganese than Dried Brazilnuts.
• Both Brazilnuts and Walnuts contain similar levels of Copper and Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 2.6 times more Saturated Fat than Walnuts.
• While 1 lb of English Walnuts contains 252.2 times more Omega 3 and 1.6 times more Omega 6 than Dried Brazilnuts.
• Both Brazilnuts and Walnuts offer comparable quantities of Energy, Fat, Carbohydrate, Sugars, Fiber and Protein per one pound.