Comparing Nutrients in 1 pound Brazilnuts VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Brazilnuts	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	103% 2989kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	650% 111g	NA	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	6.07% 7.9g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	2.57% 1.86g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 10.6g	% 2.53g	g per day for Men 19-50 years
Fiber	89.5% 34g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	116% 65g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	29.3% 264μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	58.2% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	4.68% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	7.44% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	50.5% 15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	22.3% 89.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	210% 5.03μg	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	37% 222IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	171% 25.6mg	4.7% 0.71mg	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	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	72.6% 726mg	56.2% 562mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	41.3% 0.37mg	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	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	41% 0.94mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	589% 265μg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	16% 8.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	11% 168mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D per 1 lb

Compare the macro and micronutrient content in 1 lb of Brazilnuts versus 1 lb of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Brazilnuts vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 1 pound of Brazilnuts has 4 times more Vitamin B1, 2.2 times more Vitamin B5, 2.1 times more Vitamin B6 and 36.2 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 1 lb of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contains more Vitamin A, 5.9 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Dried Brazilnuts.
• Both Brazilnuts and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 1 pound of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B5 and Vitamin E
• Both Dried Brazilnuts as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3 and Vitamin C in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 1 pound of Brazilnuts has 1.3 times more Calcium, 21.3 times more Copper, 5.3 times more Iron, 23.5 times more Magnesium, 5.9 times more Manganese, 22.7 times more Phosphorus, 5.5 times more Potassium, 988.1 times more Selenium and 13 times more Zinc than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 1 lb of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contains 12.3 times more Sodium and 27.2 times more Water than Dried Brazilnuts.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 20 times more Energy, 41.7 times more Fat, 78.3 times more Saturated Fat, 6.7 times more Carbohydrate, 5.7 times more Sugars, 15 times more Fiber and 5 times more Protein than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• 1 pound of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Energy, Carbohydrate and Fiber