Comparing Nutrients in 1 pound Brazilnuts VS Orange Peel

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Orange Peel	6%	2%	92%

Macro Nutrients

	Brazilnuts	Orange Peel	Recommended Dietary Allowance
Energy	103% 2989kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	0.77% 0.13g	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	NA	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	127% 48g	38g per day for Men 19-50 years
Protein	116% 65g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Orange Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	45.4% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	44.5% 2.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	61.4% 0.8mg	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	34% 136μg	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	685% 617mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	171% 25.6mg	7.56% 1.13mg	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	Orange Peel	Recommended Dietary Allowance
Calcium	72.6% 726mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	46.4% 0.42mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	23.8% 100mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	8.9% 329g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Orange Peel per 1 lb

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

Lets compare vitamin content per 1 pound of Brazilnuts vs Orange Peel:

• 1 pound of Brazilnuts has 5.1 times more Vitamin B1 and 22.6 times more Vitamin E than Orange Peel.
• While 1 lb of Raw Orange Peel contains more Vitamin A, 2.6 times more Vitamin B2, 3.1 times more Vitamin B3, 2.7 times more Vitamin B5, 1.7 times more Vitamin B6, 1.4 times more Vitamin B9 and 194.3 times more Vitamin C than Dried Brazilnuts.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• 1 pound of Orange Peel have insufficient amounts of Vitamin E
• Both Dried Brazilnuts as well as Raw Orange Peel have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Orange Peel:

• 1 pound of Brazilnuts has 18.9 times more Copper, 3 times more Iron, 17.1 times more Magnesium, 34.5 times more Phosphorus, 3.1 times more Potassium, 1917 times more Selenium and 16.2 times more Zinc than Orange Peel.
• Both Brazilnuts and Orange Peel contain similar levels of Calcium per one pound.
• 1 pound of Orange Peel lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 6.8 times more Energy, 335.5 times more Fat, 672.3 times more Saturated Fat, 3.3 times more Omega 3, 840.1 times more Omega 6 and 9.5 times more Protein than Orange Peel.
• While 1 lb of Raw Orange Peel contains 2.1 times more Carbohydrate and 1.4 times more Fiber than Dried Brazilnuts.
• 1 pound of Orange Peel provide inadequate amounts of Omega 3 and Omega 6