Comparing Nutrients in 300 calories Brazilnuts VS Cashew Nuts

Weight per 300 calories

• Brazilnuts: 45.5g
• Cashew Nuts: 54.2g

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

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

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Brazilnuts	Cashew Nuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	31.5% 30.5g	24.5% 23.8g	97g per day for Men 19-50 years
Saturated Fat	23% 7.34g	13% 4.22g	32g per day for Men 19-50 years
Omega 3	1.02% 0.016g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	65.2% 11g	25% 4.22g	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	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	1.46% 1.06g	4.42% 3.2g	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	0.037% 0.027g	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	% 0.027g	g per day for Men 19-50 years
Sucrose	% 1.06g	% 3.15g	g per day for Men 19-50 years
Fiber	9% 3.4g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Cashew Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.4% 0.28mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.23% 0.016mg	2.42% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.84% 0.13mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.68% 0.084mg	9.37% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.54% 0.046mg	17.4% 0.23mg	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	3.4% 13.6μg	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	0.3% 0.27mg	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	3.25% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.4% 18.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Cashew Nuts	Recommended Dietary Allowance
Calcium	7.3% 73mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	132% 1.2mg	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	45.3% 3.62mg	8mg per day for Men 19-50 years
Magnesium	40.8% 171mg	37.7% 158mg	420mg per day for Men 19-50 years
Manganese	24.2% 0.56mg	39% 0.9mg	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	46% 322mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	1587% 873μg	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	0.091% 1.37mg	0.43% 6.5mg	1500mg per day for Men 19-50 years
Zinc	17% 1.85mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	0.042% 1.56g	0.076% 2.82g	3700g per day for Men 19-50 years

Brazilnuts VS Cashew Nuts Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Brazilnuts vs Cashew Nuts:

• 300 calories of Brazilnuts have 1.2 times more Vitamin B1 and 5.3 times more Vitamin E than Cashew Nuts.
• While 300 kcal of Raw Cashew Nuts contain 5.6 times more Vitamin B5, 4.9 times more Vitamin B6 and more Vitamin K than Dried Brazilnuts.
• 300 calories of Brazilnuts have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin K
• 300 calories of Cashew Nuts have insufficient amounts of Vitamin E
• Both Dried Brazilnuts as well as Raw Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Brazilnuts vs Cashew Nuts:

• 300 calories of Brazilnuts have 3.6 times more Calcium and 80.8 times more Selenium than Cashew Nuts.
• While 300 kcal of Raw Cashew Nuts contain 1.5 times more Copper, 3.3 times more Iron, 1.6 times more Manganese and 1.7 times more Zinc than Dried Brazilnuts.
• Both Brazilnuts and Cashew Nuts contain similar levels of Magnesium, Phosphorus and Potassium per 300 calories.
• 300 calories of Cashew Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Brazilnuts have 1.3 times more Fat, 1.7 times more Saturated Fat, 2.6 times more Omega 6 and 1.9 times more Fiber than Cashew Nuts.
• While 300 kcal of Raw Cashew Nuts contain 3.1 times more Carbohydrate and 1.5 times more Protein than Dried Brazilnuts.
• Both Brazilnuts and Cashew Nuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Brazilnuts provide inadequate amounts of Carbohydrate
• 300 calories of Cashew Nuts provide inadequate amounts of Fiber
• Both Dried Brazilnuts as well as Raw Cashew Nuts provide inadequate amounts of Omega 3 in 300 calories.