Comparing Nutrients in 1 pound Black Walnuts VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Black Walnuts	Brazilnuts	Recommended Dietary Allowance
Energy	97% 2808kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	277% 269g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	49.4% 15.8g	229% 73g	32g per day for Men 19-50 years
Omega 3	759% 12g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	901% 153g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	41% 53.3g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	% 4.54g	% 10.6g	g per day for Men 19-50 years
Fiber	81% 31g	89.5% 34g	38g per day for Men 19-50 years
Protein	195% 109g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Brazilnuts	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	151% 7.53mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	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	35% 141μg	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	8.57% 7.7mg	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	63% 9.43mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Brazilnuts	Recommended Dietary Allowance
Calcium	27.7% 277mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	685% 6.17mg	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	177% 14mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	217% 912mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	768% 17.7mg	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	332% 2327mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	69.8% 2372mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	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	139% 15.3mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	0.56% 20.7g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Walnuts VS Brazilnuts per 1 lb

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

Lets compare vitamin content per 1 pound of Black Walnuts vs Brazilnuts:

• 1 pound of Black Walnuts has 3.7 times more Vitamin B2, 1.6 times more Vitamin B3, 9 times more Vitamin B5, 5.8 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 10.8 times more Vitamin B1 and 2.7 times more Vitamin E than Dried Black Walnuts.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Dried Black Walnuts 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 Black Walnuts vs Brazilnuts:

• 1 pound of Black Walnuts has 1.3 times more Iron and 3.2 times more Manganese than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 2.6 times more Calcium, 1.3 times more Copper, 1.9 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium and 112.8 times more Selenium than Dried Black Walnuts.
• Both Black Walnuts and Brazilnuts contain similar levels of Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Black Walnuts has 74.4 times more Omega 3, 1.4 times more Omega 6 and 1.7 times more Protein than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 4.6 times more Saturated Fat and 2.1 times more Sugars than Dried Black Walnuts.
• Both Black Walnuts and Brazilnuts offer comparable quantities of Energy, Fat, Carbohydrate and Fiber per one pound.