Comparing Nutrients in 300 calories Brazilnuts VS Pine Nuts

Weight per 300 calories

• Brazilnuts: 45.5g
• Pine Nuts: 44.6g

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 Pine Nuts?

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Brazilnuts	Pine Nuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	31.5% 30.5g	31.4% 30.5g	97g per day for Men 19-50 years
Saturated Fat	23% 7.34g	6.82% 2.2g	32g per day for Men 19-50 years
Omega 3	1.02% 0.016g	4.57% 0.073g	1.6g per day for Men 19-50 years
Omega 6	65.2% 11g	87% 14.8g	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	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	1.46% 1.06g	2.2% 1.6g	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	0.043% 0.031g	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	% 0.031g	g per day for Men 19-50 years
Sucrose	% 1.06g	% 1.54g	g per day for Men 19-50 years
Fiber	9% 3.4g	4.34% 1.65g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Pine Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.05% 0.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.4% 0.28mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.23% 0.016mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.84% 0.13mg	12.2% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.68% 0.084mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.54% 0.046mg	3.22% 0.042mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	19% 5.75μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.5% 10μg	3.8% 15μg	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	0.4% 0.36mg	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	27.7% 4.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Pine Nuts	Recommended Dietary Allowance
Calcium	7.3% 73mg	0.71% 7.13mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	65.6% 0.59mg	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	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	40.8% 171mg	26.6% 112mg	420mg per day for Men 19-50 years
Manganese	24.2% 0.56mg	171% 3.92mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	3.25% 1.46μg	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	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	7.83% 266mg	3400mg per day for Men 19-50 years
Selenium	1587% 873μg	0.57% 0.31μg	55μg per day for Men 19-50 years
Sodium	0.091% 1.37mg	0.059% 0.89mg	1500mg per day for Men 19-50 years
Zinc	17% 1.85mg	26% 2.88mg	11mg per day for Men 19-50 years
Water	0.042% 1.56g	0.027% 1g	3700g per day for Men 19-50 years

Brazilnuts VS Pine Nuts Nutrients Per 300 Kcal

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

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

• 300 calories of Brazilnuts have 1.7 times more Vitamin B1 than Pine Nuts.
• While 300 kcal of Dried Pine Nuts contain 6.4 times more Vitamin B2, 14.6 times more Vitamin B3, 1.6 times more Vitamin E and more Vitamin K than Dried Brazilnuts.
• 300 calories of Brazilnuts have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin K
• Both Dried Brazilnuts as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Brazilnuts vs Pine Nuts:

• 300 calories of Brazilnuts have 10.2 times more Calcium, 1.3 times more Copper, 1.5 times more Magnesium, 1.3 times more Phosphorus and 2796.8 times more Selenium than Pine Nuts.
• While 300 kcal of Dried Pine Nuts contain 2.2 times more Iron, 7 times more Manganese and 1.6 times more Zinc than Dried Brazilnuts.
• Both Brazilnuts and Pine Nuts contain similar levels of Potassium per 300 calories.
• 300 calories of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Brazilnuts have 3.4 times more Saturated Fat and 2.1 times more Fiber than Pine Nuts.
• While 300 kcal of Dried Pine Nuts contain 1.3 times more Omega 6 than Dried Brazilnuts.
• Both Brazilnuts and Pine Nuts offer comparable quantities of Energy, Fat and Protein per 300 calories.
• 300 calories of Pine Nuts provide inadequate amounts of Fiber
• Both Dried Brazilnuts as well as Dried Pine Nuts provide inadequate amounts of Omega 3 and Carbohydrate in 300 calories.