Comparing Nutrients in 1 pound Brazilnuts VS Syrups, corn, high-fructose

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Syrups, corn, high-fructose	0%	0%	100%

Macro Nutrients

	Brazilnuts	Syrups, corn, high-fructose	Recommended Dietary Allowance
Energy	103% 2989kcal	44% 1275kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	0% 0g	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	265% 345g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	473% 343g	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	0% 0g	38g per day for Men 19-50 years
Protein	116% 65g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Syrups, corn, high-fructose	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	1% 0.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	0% 0mg	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	0% 0μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Syrups, corn, high-fructose	Recommended Dietary Allowance
Calcium	72.6% 726mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	14.6% 0.13mg	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	1.7% 0.14mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	18.5% 0.43mg	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% 0mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	0.82% 0.091mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	2.94% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Syrups, corn, high-fructose per 1 lb

Compare the macro and micronutrient content in 1 lb of Brazilnuts versus 1 lb of Syrups, corn, high-fructose to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Brazilnuts vs Syrups, corn, high-fructose:

• 1 pound of Brazilnuts has more Vitamin B1, 1.8 times more Vitamin B2, 16.7 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin E than Syrups, corn, high-fructose.
• 1 pound of Syrups, corn, high-fructose have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Dried Brazilnuts as well as Syrups, corn, high-fructose have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Syrups, corn, high-fructose:

• 1 pound of Brazilnuts has more Calcium, 60.1 times more Copper, 81 times more Iron, more Magnesium, 13 times more Manganese, more Phosphorus, more Potassium, 2738.6 times more Selenium and 203 times more Zinc than Syrups, corn, high-fructose.
• 1 pound of Syrups, corn, high-fructose lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 2.3 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, more Fiber and more Protein than Syrups, corn, high-fructose.
• While 1 lb of Syrups, corn, high-fructose contains 6.5 times more Carbohydrate and 32.5 times more Sugars than Dried Brazilnuts.
• 1 pound of Syrups, corn, high-fructose provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein