Comparing Nutrients in 1 pound Peanut Butter VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Peanut Butter	Brazilnuts	Recommended Dietary Allowance
Energy	92% 2667kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	135% 43g	229% 73g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	301% 51g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.7% 109g	41% 53.3g	130g per day for Men 19-50 years
Sugars	40.7% 29.5g	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% 0g	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	% 18.6g	% 0g	g per day for Men 19-50 years
Sucrose	% 11g	% 10.6g	g per day for Men 19-50 years
Fiber	68% 26g	89.5% 34g	38g per day for Men 19-50 years
Protein	178% 99g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	373% 59.7mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	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	39.7% 159μg	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	0% 0mg	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	180% 27mg	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

	Peanut Butter	Brazilnuts	Recommended Dietary Allowance
Calcium	24.5% 245mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	878% 7.9mg	0.9mg per day for Men 19-50 years
Fluoride	0.35% 14μg	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	122% 9.8mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	193% 812mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	268% 6.17mg	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	217% 1520mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	79% 2685mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	333% 183μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	144% 2159mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	0.19% 7.03g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Peanut Butter VS Brazilnuts per 1 lb

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

Lets compare vitamin content per 1 pound of Peanut Butter vs Brazilnuts:

• 1 pound of Peanut Butter has 3 times more Vitamin B2, 44.6 times more Vitamin B3, 5.7 times more Vitamin B5, 5.5 times more Vitamin B6 and 1.6 times more Vitamin B9 than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 5.8 times more Vitamin B1 than Smooth Peanut Butter.
• Both Peanut Butter and Brazilnuts provide similar amounts of Vitamin E per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3
• Both Smooth Peanut Butter as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Peanut Butter vs Brazilnuts:

• 1 pound of Peanut Butter has 158.7 times more Sodium than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 3 times more Calcium, 3.1 times more Copper, 2.1 times more Magnesium, 2.2 times more Phosphorus, 47.5 times more Selenium and 1.5 times more Zinc than Smooth Peanut Butter.
• Both Peanut Butter and Brazilnuts contain similar levels of Iron, Manganese and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Peanut Butter has 2 times more Carbohydrate, 2.8 times more Sugars and 1.5 times more Protein than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.4 times more Fat, 1.7 times more Saturated Fat, 2.2 times more Omega 6 and 1.3 times more Fiber than Smooth Peanut Butter.
• Both Peanut Butter and Brazilnuts offer comparable quantities of Energy and Omega 3 per one pound.