Comparing Nutrients in 1 pound Flaxseed VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Flaxseed	Brazilnuts	Recommended Dietary Allowance
Energy	83.5% 2422kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	197% 191g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	52% 16.6g	229% 73g	32g per day for Men 19-50 years
Omega 3	6467% 103g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	158% 26.8g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	41% 53.3g	130g per day for Men 19-50 years
Sugars	9.7% 7.03g	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	% 1.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 5.2g	% 10.6g	g per day for Men 19-50 years
Fiber	326% 124g	89.5% 34g	38g per day for Men 19-50 years
Protein	148% 83g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	621% 7.46mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.4% 4.47mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	511% 153μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	99% 395μg	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	3.02% 2.72mg	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	9.37% 1.4mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Brazilnuts	Recommended Dietary Allowance
Calcium	116% 1157mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	615% 5.53mg	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	325% 26mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	423% 1778mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	489% 11.3mg	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	416% 2912mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	108% 3688mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	179% 19.7mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	0.85% 31.6g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Flaxseed VS Brazilnuts per 1 lb

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

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

• 1 pound of Flaxseed has 2.7 times more Vitamin B1, 4.6 times more Vitamin B2, 10.4 times more Vitamin B3, 5.4 times more Vitamin B5, 4.7 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin K than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 18.2 times more Vitamin E than Flaxseed.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Flaxseed 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 Flaxseed vs Brazilnuts:

• 1 pound of Flaxseed has 1.6 times more Calcium, 2.4 times more Iron, 2 times more Manganese, 1.2 times more Potassium and 10 times more Sodium than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.4 times more Copper and 75.5 times more Selenium than Flaxseed.
• Both Flaxseed and Brazilnuts contain similar levels of Magnesium, Phosphorus and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Flaxseed has 633.7 times more Omega 3, 2.5 times more Carbohydrate, 3.6 times more Fiber and 1.3 times more Protein than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.6 times more Fat, 4.4 times more Saturated Fat, 4.1 times more Omega 6 and 1.5 times more Sugars than Flaxseed.
• Both Flaxseed and Brazilnuts offer comparable quantities of Energy per one pound.