Comparing Nutrients in 1 pound Pine Nuts VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Pine Nuts	Brazilnuts	Recommended Dietary Allowance
Energy	105% 3053kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	320% 310g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	69.4% 22.2g	229% 73g	32g per day for Men 19-50 years
Omega 3	46.5% 0.74g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	885% 150g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.6% 59.3g	41% 53.3g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	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	0.44% 0.32g	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	% 0.32g	% 0g	g per day for Men 19-50 years
Sucrose	% 15.6g	% 10.6g	g per day for Men 19-50 years
Fiber	44% 16.8g	89.5% 34g	38g per day for Men 19-50 years
Protein	111% 62g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Pine 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	138% 1.65mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.8% 0.43mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	195% 58.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.6% 154μg	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	4.03% 3.63mg	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	282% 42.3mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	204% 244μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Brazilnuts	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	667% 6mg	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	314% 25mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	1736% 40mg	241% 5.55mg	2.3mg per day for Men 19-50 years
Molybdenum	33% 15μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	373% 2608mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	79.6% 2708mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	266% 29.3mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Brazilnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Pine 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 Pine Nuts vs Brazilnuts:

• 1 pound of Pine Nuts has 6.5 times more Vitamin B2, 14.9 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin B9, 1.7 times more Vitamin E and more Vitamin K than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.7 times more Vitamin B1 than Dried Pine Nuts.
• Both Pine Nuts and Brazilnuts provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Dried Pine 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 Pine Nuts vs Brazilnuts:

• 1 pound of Pine Nuts has 2.3 times more Iron, 7.2 times more Manganese and 1.6 times more Zinc than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 10 times more Calcium, 1.3 times more Copper, 1.5 times more Magnesium, 1.3 times more Phosphorus and 2738.6 times more Selenium than Dried Pine Nuts.
• Both Pine Nuts and Brazilnuts contain similar levels of Potassium per one pound.
• 1 pound of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pine Nuts has 4.6 times more Omega 3, 1.4 times more Omega 6 and 1.5 times more Sugars than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 3.3 times more Saturated Fat and 2 times more Fiber than Dried Pine Nuts.
• Both Pine Nuts and Brazilnuts offer comparable quantities of Energy, Fat, Carbohydrate and Protein per one pound.