Comparing Nutrients in 1 pound Brazilnuts VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Brazilnuts	Valencia Oranges	Recommended Dietary Allowance
Energy	103% 2989kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	1.17% 0.2g	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	41.5% 54g	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	30% 11.3g	38g per day for Men 19-50 years
Protein	116% 65g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	22% 0.29mg	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	44.2% 177μg	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	244% 220mg	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	NA	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	Valencia Oranges	Recommended Dietary Allowance
Calcium	72.6% 726mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	18.6% 0.17mg	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	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	4.54% 0.1mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	NA	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	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Brazilnuts vs Valencia Oranges:

• Dried Brazilnuts have 7.1 times more Vitamin B1 and 1.6 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.4 times more Vitamin B5, 1.8 times more Vitamin B9 and 69.3 times more Vitamin C than Dried Brazilnuts.
• Both Dried Brazilnuts and Raw Valencia Oranges have similar amounts of Vitamin B2 and Vitamin B3 per 1 lb.
• Both Dried Brazilnuts as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Brazilnuts vs Valencia Oranges:

• Dried Brazilnuts have 4 times more Calcium, 47.1 times more Copper, 27 times more Iron, 37.6 times more Magnesium, 53.2 times more Manganese, 42.6 times more Phosphorus, 3.7 times more Potassium and 67.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 25.2 times more Water than Dried Brazilnuts.

Comparison of macro-nutrients per 1 pound:

• Dried Brazilnuts have 13.4 times more Energy, 223.7 times more Fat, 461 times more Saturated Fat, 2.3 times more Omega 3, 553.7 times more Omega 6, 3 times more Fiber and 13.8 times more Protein than Raw Valencia Oranges.
• Both Dried Brazilnuts and Raw Valencia Oranges have similar amounts of Carbohydrate per 1 lb.
• Both Dried Brazilnuts as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.