Comparing Nutrients in 1 pound Oranges VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Oranges	Brazilnuts	Recommended Dietary Allowance
Energy	7.35% 213kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	229% 73g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	41% 53.3g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	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	28.6% 11g	89.5% 34g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Oranges	Brazilnuts	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	34% 136μg	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	268% 241mg	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	5.44% 0.82mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Brazilnuts	Recommended Dietary Allowance
Calcium	18% 181mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	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	5.67% 0.45mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	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	9.07% 63.5mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	10.6% 393g	0.42% 15.5g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A, 1.4 times more Vitamin B5, 1.4 times more Vitamin B9 and 76 times more Vitamin C than Dried Brazilnuts.
• While Dried Brazilnuts contain 7.1 times more Vitamin B1, 1.7 times more Vitamin B6 and 31.4 times more Vitamin E than Raw Oranges.
• Both Raw Oranges and Dried Brazilnuts have similar amounts of Vitamin B2 and Vitamin B3 per 1 lb.
• Both Raw Oranges as well as Dried Brazilnuts have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Oranges vs Brazilnuts:

• Raw Oranges have 25.4 times more Water than Dried Brazilnuts.
• While Dried Brazilnuts contain 4 times more Calcium, 38.7 times more Copper, 24.3 times more Iron, 37.6 times more Magnesium, 48.9 times more Manganese, 51.8 times more Phosphorus, 3.6 times more Potassium, 3834 times more Selenium and 58 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 4 times more Sugars than Dried Brazilnuts.
• While Dried Brazilnuts contain 14 times more Energy, 559.2 times more Fat, 1075.6 times more Saturated Fat, 5.1 times more Omega 3, 1353.5 times more Omega 6, 3.1 times more Fiber and 15.2 times more Protein than Raw Oranges.
• Both Raw Oranges and Dried Brazilnuts have similar amounts of Carbohydrate per 1 lb.
• Both Raw Oranges as well as Dried Brazilnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.