Comparing Nutrients in 1 pound Hickorynuts VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Hickorynuts	7%	82%	11%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Hickorynuts	Brazilnuts	Recommended Dietary Allowance
Energy	103% 2980kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	301% 292g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	229% 73g	32g per day for Men 19-50 years
Omega 3	297% 4.75g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	550% 94g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.7% 82.8g	41% 53.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 10.6g	g per day for Men 19-50 years
Fiber	76.4% 29g	89.5% 34g	38g per day for Men 19-50 years
Protein	103% 57.7g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Hickorynuts	Brazilnuts	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	328% 3.93mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.7% 0.59mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	159% 7.94mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	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	45.4% 181μg	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	10% 9.07mg	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	NA	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hickorynuts	Brazilnuts	Recommended Dietary Allowance
Calcium	27.7% 277mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	372% 3.35mg	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	120% 9.6mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	187% 785mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	909% 21mg	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	218% 1524mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	58% 1978mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	67% 36.7μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	178% 19.5mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Hickorynuts VS Brazilnuts per 1 lb

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

Lets compare vitamin content per 1 pound of Hickorynuts vs Brazilnuts:

• 1 pound of Hickorynuts has 1.4 times more Vitamin B1, 3.7 times more Vitamin B2, 3.1 times more Vitamin B3, 9.5 times more Vitamin B5, 1.9 times more Vitamin B6, 1.8 times more Vitamin B9 and 2.9 times more Vitamin C than Brazilnuts.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Dried Hickorynuts as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Hickorynuts vs Brazilnuts:

• 1 pound of Hickorynuts has 3.8 times more Manganese than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 2.6 times more Calcium, 2.4 times more Copper, 2.2 times more Magnesium, 2.2 times more Phosphorus, 1.5 times more Potassium and 236.7 times more Selenium than Dried Hickorynuts.
• Both Hickorynuts and Brazilnuts contain similar levels of Iron and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Hickorynuts has 29.1 times more Omega 3 and 1.6 times more Carbohydrate than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 2.3 times more Saturated Fat than Dried Hickorynuts.
• Both Hickorynuts and Brazilnuts offer comparable quantities of Energy, Fat, Omega 6, Fiber and Protein per one pound.