Comparing Nutrients in 1 pound Oil Roasted Mixed Nuts VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts	11%	72%	17%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Oil Roasted Mixed Nuts	Brazilnuts	Recommended Dietary Allowance
Energy	95% 2753kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	101% 32.4g	229% 73g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	287% 48.8g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.2% 113g	41% 53.3g	130g per day for Men 19-50 years
Sugars	32.6% 23.6g	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	0.25% 0.18g	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	% 0.5g	% 0g	g per day for Men 19-50 years
Sucrose	% 22.7g	% 10.6g	g per day for Men 19-50 years
Fiber	84.8% 32.2g	89.5% 34g	38g per day for Men 19-50 years
Protein	145% 81g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.6mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.46mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.7% 9.07mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.75mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.6mg	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	118% 472μg	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	3.02% 2.72mg	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	232% 35mg	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

	Oil Roasted Mixed Nuts	Brazilnuts	Recommended Dietary Allowance
Calcium	59% 590mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	846% 7.6mg	878% 7.9mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	294% 23.5mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	297% 1247mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	423% 9.72mg	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	281% 1964mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	95% 3239mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	1147% 631μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	43.2% 649mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Mixed Nuts VS Brazilnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Mixed 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 Oil Roasted Mixed Nuts vs Brazilnuts:

• 1 pound of Oil Roasted Mixed Nuts has 9.2 times more Vitamin B2, 6.8 times more Vitamin B3, 3.3 times more Vitamin B5, 3.5 times more Vitamin B6, 4.7 times more Vitamin B9 and 1.4 times more Vitamin E than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.7 times more Vitamin B1 than Lightly Salted Oil Roasted Mixed Nuts.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3
• Both Lightly Salted Oil Roasted Mixed 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 Oil Roasted Mixed Nuts vs Brazilnuts:

• 1 pound of Oil Roasted Mixed Nuts has 2.1 times more Iron, 1.8 times more Manganese and 47.7 times more Sodium than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.4 times more Magnesium, 1.7 times more Phosphorus and 13.8 times more Selenium than Lightly Salted Oil Roasted Mixed Nuts.
• Both Oil Roasted Mixed Nuts and Brazilnuts contain similar levels of Calcium, Copper, Potassium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Mixed Nuts has 2.1 times more Carbohydrate, 2.2 times more Sugars and 1.2 times more Protein than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.3 times more Fat, 2.3 times more Saturated Fat, more Omega 3 and 2.3 times more Omega 6 than Lightly Salted Oil Roasted Mixed Nuts.
• Both Oil Roasted Mixed Nuts and Brazilnuts offer comparable quantities of Energy and Fiber per one pound.
• 1 pound of Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3