Comparing Nutrients in 1 pound Cashew Nuts VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cashew Nuts	Brazilnuts	Recommended Dietary Allowance
Energy	86.5% 2508kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	205% 199g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	110% 35.3g	229% 73g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	208% 35.3g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	41% 53.3g	130g per day for Men 19-50 years
Sugars	37% 27g	14.6% 10.6g	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	0.31% 0.23g	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	% 0.23g	% 0g	g per day for Men 19-50 years
Sucrose	% 26.4g	% 10.6g	g per day for Men 19-50 years
Fiber	39.4% 15g	89.5% 34g	38g per day for Men 19-50 years
Protein	148% 82.6g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	160% 1.9mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.4% 3.9mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.9mg	35.2% 0.46mg	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	28.3% 113μg	25% 100μg	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	2.5% 2.27mg	3.53% 3.18mg	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	27.2% 4.1mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Brazilnuts	Recommended Dietary Allowance
Calcium	16.8% 168mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	1106% 9.96mg	878% 7.9mg	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	379% 30.3mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	315% 1324mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	326% 7.5mg	241% 5.55mg	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	384% 2690mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	88% 2994mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	164% 90μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	238% 26.2mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	0.64% 23.6g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cashew Nuts VS Brazilnuts per 1 lb

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

Lets compare vitamin content per 1 pound of Cashew Nuts vs Brazilnuts:

• 1 pound of Cashew Nuts has 1.7 times more Vitamin B2, 3.6 times more Vitamin B3, 4.7 times more Vitamin B5, 4.1 times more Vitamin B6 and more Vitamin K than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.5 times more Vitamin B1 and 6.3 times more Vitamin E than Raw Cashew Nuts.
• Both Cashew Nuts and Brazilnuts provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Raw Cashew Nuts as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Cashew Nuts vs Brazilnuts:

• 1 pound of Cashew Nuts has 1.3 times more Copper, 2.7 times more Iron, 1.4 times more Manganese and 1.4 times more Zinc than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 4.3 times more Calcium, 1.3 times more Magnesium and 96.3 times more Selenium than Raw Cashew Nuts.
• Both Cashew Nuts and Brazilnuts contain similar levels of Phosphorus and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cashew Nuts has 1.7 times more Omega 3, 2.6 times more Carbohydrate, 2.5 times more Sugars and 1.3 times more Protein than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.5 times more Fat, 2.1 times more Saturated Fat, 3.1 times more Omega 6 and 2.3 times more Fiber than Raw Cashew Nuts.
• Both Cashew Nuts and Brazilnuts offer comparable quantities of Energy per one pound.