Comparing Nutrients in 1 pound Oranges with Peel VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Oranges with Peel	Brazilnuts	Recommended Dietary Allowance
Energy	9.85% 286kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	229% 73g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	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	53.7% 20.4g	89.5% 34g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Brazilnuts	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	358% 322mg	3.53% 3.18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Brazilnuts	Recommended Dietary Allowance
Calcium	31.8% 318mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	45.4% 3.63mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	NA	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	14.3% 100mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	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	4.54% 0.5mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	10% 373g	0.42% 15.5g	3700g per day for Men 19-50 years

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

• Raw Oranges with Peel have more Vitamin A, 1.4 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B5, 1.4 times more Vitamin B9 and 101.4 times more Vitamin C than Dried Brazilnuts.
• While Dried Brazilnuts contain 6.2 times more Vitamin B1 than Raw Oranges with Peel .
• Both Raw Oranges with Peel and Dried Brazilnuts have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Oranges with Peel as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Oranges with Peel vs Brazilnuts:

• Raw Oranges with Peel have 24.1 times more Water than Dried Brazilnuts.
• While Dried Brazilnuts contain 2.3 times more Calcium, 30.6 times more Copper, 3 times more Iron, 26.9 times more Magnesium, 33 times more Phosphorus, 3.4 times more Potassium, 2738.6 times more Selenium and 36.9 times more Zinc than Raw Oranges with Peel .

Comparison of macro-nutrients per 1 pound:

• Raw Oranges with Peel have 1.3 times more Carbohydrate than Dried Brazilnuts.
• While Dried Brazilnuts contain 10.5 times more Energy, 223.7 times more Fat, 461 times more Saturated Fat, 2.3 times more Omega 3, 553.7 times more Omega 6, 1.7 times more Fiber and 11 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Dried Brazilnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.