Comparing Nutrients in 1 pound Brazilnuts VS Roasted Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Roasted Sesame Seeds	11%	72%	17%

Macro Nutrients

	Brazilnuts	Roasted Sesame Seeds	Recommended Dietary Allowance
Energy	103% 2989kcal	88.4% 2563kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	224% 218g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	95% 30.5g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	103% 1.65g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	551% 94g	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	90% 117g	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	167% 63.5g	38g per day for Men 19-50 years
Protein	116% 65g	137% 77g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Roasted Sesame Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	304% 3.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	87.6% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	130% 20.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	4.63% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	280% 3.64mg	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	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	0% 0mg	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	Roasted Sesame Seeds	Recommended Dietary Allowance
Calcium	72.6% 726mg	449% 4486mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	1245% 11.2mg	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	837% 67mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	384% 1615mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	492% 11.3mg	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	413% 2894mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	63.4% 2155mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	284% 156μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	295% 32.5mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Roasted Sesame Seeds per 1 lb

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

Lets compare vitamin content per 1 pound of Brazilnuts vs Roasted Sesame Seeds:

• 1 pound of Brazilnuts has 3.6 times more Vitamin B5 than Roasted Sesame Seeds.
• While 1 lb of Roasted Whole Sesame Seeds contains 1.3 times more Vitamin B1, 7.2 times more Vitamin B2, 15.5 times more Vitamin B3, 7.9 times more Vitamin B6 and 4.5 times more Vitamin B9 than Dried Brazilnuts.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3
• 1 pound of Roasted Sesame Seeds have insufficient amounts of Vitamin B5
• Both Dried Brazilnuts as well as Roasted Whole Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Roasted Sesame Seeds:

• 1 pound of Brazilnuts has 1.4 times more Potassium and 55.7 times more Selenium than Roasted Sesame Seeds.
• While 1 lb of Roasted Whole Sesame Seeds contains 6.2 times more Calcium, 1.4 times more Copper, 6.1 times more Iron, 2 times more Manganese and 1.8 times more Zinc than Dried Brazilnuts.
• Both Brazilnuts and Roasted Sesame Seeds contain similar levels of Magnesium and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 1.4 times more Fat and 2.4 times more Saturated Fat than Roasted Sesame Seeds.
• While 1 lb of Roasted Whole Sesame Seeds contains 10.1 times more Omega 3, 2.2 times more Carbohydrate and 1.9 times more Fiber than Dried Brazilnuts.
• Both Brazilnuts and Roasted Sesame Seeds offer comparable quantities of Energy, Omega 6 and Protein per one pound.