Comparing Nutrients in 300 calories Brazilnuts VS Dried Butternuts

Weight per 300 calories

• Brazilnuts: 45.5g
• Dried Butternuts: 49g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Brazilnuts or Dried Butternuts?

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Brazilnuts	Dried Butternuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	31.5% 30.5g	28.8% 28g	97g per day for Men 19-50 years
Saturated Fat	23% 7.34g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	1.02% 0.016g	267% 4.27g	1.6g per day for Men 19-50 years
Omega 6	65.2% 11g	97% 16.5g	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	4.54% 5.9g	130g per day for Men 19-50 years
Sugars	1.46% 1.06g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1.06g	NA	g per day for Men 19-50 years
Fiber	9% 3.4g	6.06% 2.3g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 2.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.4% 0.28mg	15.6% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.23% 0.016mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.84% 0.13mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.68% 0.084mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.54% 0.046mg	21% 0.27mg	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	2.5% 10μg	8.1% 32.4μg	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	1.74% 1.57mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Dried Butternuts	Recommended Dietary Allowance
Calcium	7.3% 73mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	24.5% 0.22mg	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	14% 1.1mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	40.8% 171mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	24.2% 0.56mg	140% 3.2mg	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	31.2% 219mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	6.07% 206mg	3400mg per day for Men 19-50 years
Selenium	1587% 873μg	15.3% 8.43μg	55μg per day for Men 19-50 years
Sodium	0.091% 1.37mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	17% 1.85mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.042% 1.56g	0.044% 1.64g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Brazilnuts vs Dried Butternuts:

• Dried Brazilnuts have 1.5 times more Vitamin B1 than Dried Butternuts.
• While Dried Butternuts contain 4.6 times more Vitamin B2, 3.8 times more Vitamin B3, 3.7 times more Vitamin B5, 6 times more Vitamin B6 and 3.2 times more Vitamin B9 than Dried Brazilnuts.
• Both Dried Brazilnuts as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Brazilnuts vs Dried Butternuts:

• Dried Brazilnuts have 2.8 times more Calcium, 3.6 times more Copper, 1.5 times more Magnesium, 1.5 times more Phosphorus, 1.5 times more Potassium, 103.5 times more Selenium and 1.2 times more Zinc than Dried Butternuts.
• While Dried Butternuts contain 1.8 times more Iron and 5.8 times more Manganese than Dried Brazilnuts.

Comparison of macro-nutrients per 300 calories:

• Dried Brazilnuts have 11.5 times more Saturated Fat and 1.5 times more Fiber than Dried Butternuts.
• While Dried Butternuts contain 260.8 times more Omega 3, 1.5 times more Omega 6 and 1.9 times more Protein than Dried Brazilnuts.
• Both Dried Brazilnuts and Dried Butternuts have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Dried Brazilnuts as well as Dried Butternuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.