Comparing Nutrients in 1 pound Brazilnuts VS Sweetener, syrup, agave

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Sweetener, syrup, agave	0%	1%	99%

Macro Nutrients

	Brazilnuts	Sweetener, syrup, agave	Recommended Dietary Allowance
Energy	103% 2989kcal	48.5% 1406kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	0% 0g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	0% 0g	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	266% 346g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	426% 309g	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	348% 252g	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	% 56.2g	g per day for Men 19-50 years
Sucrose	% 10.6g	% 0g	g per day for Men 19-50 years
Fiber	89.5% 34g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	116% 65g	0.73% 0.41g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Sweetener, syrup, agave	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	19.5% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	81.6% 1.06mg	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	85.7% 77mg	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	29.6% 4.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	85% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Sweetener, syrup, agave	Recommended Dietary Allowance
Calcium	72.6% 726mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	4.54% 0.041mg	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	1.08% 4.54mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	0.99% 0.023mg	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	0.65% 4.54mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	0.53% 18mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	0.41% 0.045mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Sweetener, syrup, agave per 1 lb

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

Lets compare vitamin content per 1 pound of Brazilnuts vs Sweetener, syrup, agave:

• 1 pound of Brazilnuts has 5.1 times more Vitamin B1 and 5.8 times more Vitamin E than Sweetener, syrup, agave.
• While 1 lb of Sweetener, syrup, agave contains 4.7 times more Vitamin B2, 2.3 times more Vitamin B3, 2.3 times more Vitamin B6, 1.4 times more Vitamin B9, 24.3 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Dried Brazilnuts as well as Sweetener, syrup, agave have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Sweetener, syrup, agave:

• 1 pound of Brazilnuts has 160 times more Calcium, 193.7 times more Copper, 27 times more Iron, 376 times more Magnesium, 244.6 times more Manganese, 725 times more Phosphorus, 164.8 times more Potassium, 1127.6 times more Selenium and 406 times more Zinc than Sweetener, syrup, agave.
• 1 pound of Sweetener, syrup, agave lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 2.1 times more Energy, 149.1 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, 37.5 times more Fiber and 159.1 times more Protein than Sweetener, syrup, agave.
• While 1 lb of Sweetener, syrup, agave contains 6.5 times more Carbohydrate, 29.2 times more Sugars and more Fructose than Dried Brazilnuts.
• 1 pound of Sweetener, syrup, agave provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein