Comparing Nutrients in 300 calories Brazilnuts VS Bananas

Weight per 300 calories

• Brazilnuts: 45.5g
• Bananas: 337g

Brazilnuts have 7.4 times more energy per 100g than Bananas. It has very high energy density when compared to other foods. Raw Bananas having average energy density.

Discover which food has more nutrients per 300 calories - Brazilnuts or Bananas?

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Bananas	4%	3%	93%

Macro Nutrients

	Brazilnuts	Bananas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	31.5% 30.5g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	23% 7.34g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	1.02% 0.016g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	65.2% 11g	0.91% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.34g	59.2% 77g	130g per day for Men 19-50 years
Sugars	1.46% 1.06g	57% 41.2g	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	22.5% 16.3g	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	% 16.8g	g per day for Men 19-50 years
Sucrose	% 1.06g	% 8.06g	g per day for Men 19-50 years
Fiber	9% 3.4g	23% 8.76g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	6.56% 3.67g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Bananas	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.12% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.4% 0.28mg	8.7% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.23% 0.016mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.84% 0.13mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.68% 0.084mg	22.5% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.54% 0.046mg	95% 1.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.5% 10μg	17% 67.4μg	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	0.35% 0.32mg	32.6% 29.3mg	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	17% 2.57mg	2.25% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Bananas	Recommended Dietary Allowance
Calcium	7.3% 73mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	29.2% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.19% 7.4μg	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	14% 1.1mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	40.8% 171mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	24.2% 0.56mg	39.6% 0.91mg	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	47% 330mg	10.6% 74mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	35.5% 1207mg	3400mg per day for Men 19-50 years
Selenium	1587% 873μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	0.091% 1.37mg	0.22% 3.37mg	1500mg per day for Men 19-50 years
Zinc	17% 1.85mg	4.6% 0.51mg	11mg per day for Men 19-50 years
Water	0.042% 1.56g	6.82% 253g	3700g per day for Men 19-50 years

Brazilnuts VS Bananas Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Brazilnuts or Bananas?

Lets compare vitamin content per 300 calories of Brazilnuts vs Bananas:

• 300 calories of Brazilnuts have 2.7 times more Vitamin B1 and 7.6 times more Vitamin E than Bananas.
• While 300 kcal of Raw Bananas contain 15.4 times more Vitamin B2, 16.7 times more Vitamin B3, 13.4 times more Vitamin B5, 26.9 times more Vitamin B6, 6.7 times more Vitamin B9 and 92 times more Vitamin C than Dried Brazilnuts.
• 300 calories of Brazilnuts have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• 300 calories of Bananas have insufficient amounts of Vitamin E
• Both Dried Brazilnuts as well as Raw Bananas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Brazilnuts vs Bananas:

• 300 calories of Brazilnuts have 4.3 times more Calcium, 3 times more Copper, 1.3 times more Iron, 1.9 times more Magnesium, 4.5 times more Phosphorus, 258.9 times more Selenium and 3.7 times more Zinc than Bananas.
• While 300 kcal of Raw Bananas contain 1.6 times more Manganese, 4 times more Potassium and 162.2 times more Water than Dried Brazilnuts.
• 300 calories of Bananas lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Brazilnuts have 27.5 times more Fat, 19.5 times more Saturated Fat, 71.5 times more Omega 6 and 1.8 times more Protein than Bananas.
• While 300 kcal of Raw Bananas contain 14.4 times more Carbohydrate, 38.9 times more Sugars, more Fructose and 2.6 times more Fiber than Dried Brazilnuts.
• Both Brazilnuts and Bananas offer comparable quantities of Energy per 300 calories.
• 300 calories of Brazilnuts provide inadequate amounts of Carbohydrate
• 300 calories of Bananas provide inadequate amounts of Omega 6
• Both Dried Brazilnuts as well as Raw Bananas provide inadequate amounts of Omega 3 in 300 calories.