Comparing Nutrients in 1 pound Dry-roasted Peanuts VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Dry-roasted Peanuts	15%	71%	14%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Dry-roasted Peanuts	Brazilnuts	Recommended Dietary Allowance
Energy	92% 2663kcal	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	109% 35g	229% 73g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	259% 44g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	41% 53.3g	130g per day for Men 19-50 years
Sugars	30.7% 22.2g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 22.2g	% 10.6g	g per day for Men 19-50 years
Fiber	100% 38g	89.5% 34g	38g per day for Men 19-50 years
Protein	197% 110g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Dry-roasted Peanuts	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.7% 0.89mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	407% 65mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.1mg	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	110% 440μg	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	149% 22.4mg	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

	Dry-roasted Peanuts	Brazilnuts	Recommended Dietary Allowance
Calcium	26.3% 263mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	216% 1.94mg	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	89.6% 7.17mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	192% 807mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	352% 8.1mg	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	235% 1647mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	84.6% 2876mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	76.7% 42μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	114% 12.6mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	0.22% 8.2g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry-roasted Peanuts VS Brazilnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Dry-roasted Peanuts versus 1 lb of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dry-roasted Peanuts vs Brazilnuts:

• 1 pound of Dry-roasted Peanuts has 5.6 times more Vitamin B2, 48.7 times more Vitamin B3, 5.5 times more Vitamin B5, 4.6 times more Vitamin B6 and 4.4 times more Vitamin B9 than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 4.1 times more Vitamin B1 than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts and Brazilnuts provide similar amounts of Vitamin E per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3
• Both Dry-roasted Peanuts, no salt 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 Dry-roasted Peanuts vs Brazilnuts:

• 1 pound of Dry-roasted Peanuts has 1.5 times more Manganese than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 2.8 times more Calcium, 4.1 times more Copper, 1.5 times more Iron, 2.1 times more Magnesium, 2 times more Phosphorus, 206.1 times more Selenium and 1.5 times more Zinc than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts and Brazilnuts contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry-roasted Peanuts has 1.8 times more Carbohydrate, 2.1 times more Sugars and 1.7 times more Protein than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.4 times more Fat, 2.1 times more Saturated Fat, 1.4 times more Omega 3 and 2.5 times more Omega 6 than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts and Brazilnuts offer comparable quantities of Energy and Fiber per one pound.
• 1 pound of Dry-roasted Peanuts provide inadequate amounts of Omega 3