Comparing Nutrients in 1 pound Fenugreek Seed VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Fenugreek Seed	24%	15%	61%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Fenugreek Seed	Brazilnuts	Recommended Dietary Allowance
Energy	50.5% 1465kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.62g	229% 73g	32g per day for Men 19-50 years
Omega 3	NA	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	204% 265g	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	294% 112g	89.5% 34g	38g per day for Men 19-50 years
Protein	186% 104g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Fenugreek Seed	Brazilnuts	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.46mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.66mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.5% 7.44mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.72mg	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	64.6% 259μg	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	15% 13.6mg	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	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

	Fenugreek Seed	Brazilnuts	Recommended Dietary Allowance
Calcium	80% 798mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	559% 5.03mg	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	1901% 152mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	206% 866mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	242% 5.57mg	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	192% 1343mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	103% 3493mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	20.3% 304mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	103% 11.3mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	1.1% 40g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Fenugreek Seed VS Brazilnuts per 1 lb

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

Lets compare vitamin content per 1 pound of Fenugreek Seed vs Brazilnuts:

• 1 pound of Fenugreek Seed has 10.5 times more Vitamin B2, 5.6 times more Vitamin B3, 5.9 times more Vitamin B6, 2.6 times more Vitamin B9 and 4.3 times more Vitamin C than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.9 times more Vitamin B1 than Fenugreek Seed Spices.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Fenugreek Seed Spices as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Fenugreek Seed vs Brazilnuts:

• 1 pound of Fenugreek Seed has 13.8 times more Iron and 22.3 times more Sodium than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.6 times more Copper, 2 times more Magnesium, 2.4 times more Phosphorus, 304.3 times more Selenium and 1.6 times more Zinc than Fenugreek Seed Spices.
• Both Fenugreek Seed and Brazilnuts contain similar levels of Calcium, Manganese and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Fenugreek Seed has 5 times more Carbohydrate, 3.3 times more Fiber and 1.6 times more Protein than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 2 times more Energy, 10.5 times more Fat and 11.1 times more Saturated Fat than Fenugreek Seed Spices.