Comparing Nutrients in 1 pound Brazilnuts VS Raspberries

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Raspberries	8%	10%	82%

Macro Nutrients

	Brazilnuts	Raspberries	Recommended Dietary Allowance
Energy	103% 2989kcal	8.13% 236kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	3.04% 2.95g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	35.7% 0.57g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	6.64% 1.13g	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	41.7% 54g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	27.7% 20g	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	14.7% 10.7g	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	% 8.44g	g per day for Men 19-50 years
Sucrose	% 10.6g	% 0.91g	g per day for Men 19-50 years
Fiber	89.5% 34g	77.6% 29.5g	38g per day for Men 19-50 years
Protein	116% 65g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Raspberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	52% 15.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	24% 95μg	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	132% 119mg	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	26.3% 3.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	29.5% 35.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Raspberries	Recommended Dietary Allowance
Calcium	72.6% 726mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	45.4% 0.41mg	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	39% 3.13mg	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	132% 3.04mg	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	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	10.5% 389g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Raspberries per 1 lb

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

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

• 1 pound of Brazilnuts has 19.3 times more Vitamin B1, 1.8 times more Vitamin B6 and 6.5 times more Vitamin E than Raspberries.
• While 1 lb of Raw Raspberries contains 2 times more Vitamin B3, 1.8 times more Vitamin B5, 37.4 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• Both Brazilnuts and Raspberries provide similar amounts of Vitamin B2 and Vitamin B9 per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Dried Brazilnuts as well as Raw Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Raspberries:

• 1 pound of Brazilnuts has 6.4 times more Calcium, 19.4 times more Copper, 3.5 times more Iron, 17.1 times more Magnesium, 1.8 times more Manganese, 25 times more Phosphorus, 4.4 times more Potassium, 9585 times more Selenium and 9.7 times more Zinc than Raspberries.
• While 1 lb of Raw Raspberries contains 25.1 times more Water than Dried Brazilnuts.
• 1 pound of Raspberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 12.7 times more Energy, 103.2 times more Fat, 849.2 times more Saturated Fat, 97.8 times more Omega 6 and 11.9 times more Protein than Raspberries.
• While 1 lb of Raw Raspberries contains 3.5 times more Omega 3, 1.9 times more Sugars and more Fructose than Dried Brazilnuts.
• Both Brazilnuts and Raspberries offer comparable quantities of Carbohydrate and Fiber per one pound.
• 1 pound of Raspberries provide inadequate amounts of Energy and Omega 6