Comparing Nutrients in 1 pound Brazilnuts VS Vanilla Extract

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Vanilla Extract	0%	1%	99%

Macro Nutrients

	Brazilnuts	Vanilla Extract	Recommended Dietary Allowance
Energy	103% 2989kcal	45% 1306kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	0.08% 0.014g	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	44% 57.4g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	79% 57.4g	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	0.49% 0.27g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Vanilla Extract	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	4.16% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	3.18% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	9.07% 0.12mg	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	Vanilla Extract	Recommended Dietary Allowance
Calcium	72.6% 726mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	36.3% 0.33mg	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	6.8% 0.54mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	45.4% 1.04mg	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	3.9% 27.2mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	6.45% 238g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Vanilla Extract per 1 lb

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

Lets compare vitamin content per 1 pound of Brazilnuts vs Vanilla Extract:

• 1 pound of Brazilnuts has 56.1 times more Vitamin B1, 5.3 times more Vitamin B5, 3.9 times more Vitamin B6, more Vitamin B9 and more Vitamin E than Vanilla Extract.
• While 1 lb of Vanilla Extract contains 2.7 times more Vitamin B2 and 1.4 times more Vitamin B3 than Dried Brazilnuts.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3
• 1 pound of Vanilla Extract have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin E
• Both Dried Brazilnuts as well as Vanilla Extract have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Vanilla Extract:

• 1 pound of Brazilnuts has 14.5 times more Calcium, 24.2 times more Copper, 20.3 times more Iron, 31.3 times more Magnesium, 5.3 times more Manganese, 120.8 times more Phosphorus, 4.5 times more Potassium, more Selenium and 36.9 times more Zinc than Vanilla Extract.
• 1 pound of Vanilla Extract lack sufficient amounts of Calcium, Iron, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 2.3 times more Energy, 1118.3 times more Fat, 1613.4 times more Saturated Fat, 36 times more Omega 3, 8121 times more Omega 6, more Fiber and 238.7 times more Protein than Vanilla Extract.
• While 1 lb of Vanilla Extract contains 5.4 times more Sugars than Dried Brazilnuts.
• Both Brazilnuts and Vanilla Extract offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Vanilla Extract provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein