Comparing Nutrients in 300 calories Oil Roasted Cashews VS Brazilnuts

Weight per 300 calories

• Oil Roasted Cashews: 51.7g
• Brazilnuts: 45.5g

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

Discover which food has more nutrients per 300 calories - Oil Roasted Cashews or Brazilnuts?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Oil Roasted Cashews	Brazilnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	25.5% 24.7g	31.5% 30.5g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	23% 7.34g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	1.02% 0.016g	1.6g per day for Men 19-50 years
Omega 6	25.8% 4.4g	65.2% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	4.1% 5.34g	130g per day for Men 19-50 years
Sugars	3.57% 2.6g	1.46% 1.06g	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	0.057% 0.041g	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	% 0.041g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 1.06g	g per day for Men 19-50 years
Fiber	4.5% 1.7g	9% 3.4g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.6% 0.19mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.67% 0.11mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.9mg	0.84% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	1.68% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	3.54% 0.046mg	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	3.23% 13μg	2.5% 10μg	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	0.17% 0.16mg	0.35% 0.32mg	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	3.17% 0.48mg	17% 2.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Brazilnuts	Recommended Dietary Allowance
Calcium	2.22% 22.2mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	117% 1.06mg	88% 0.79mg	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	39% 3.13mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	33.6% 141mg	40.8% 171mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	24.2% 0.56mg	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	39.2% 275mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	9.6% 327mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	1587% 873μg	55μg per day for Men 19-50 years
Sodium	0.45% 6.72mg	0.091% 1.37mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	17% 1.85mg	11mg per day for Men 19-50 years
Water	0.049% 1.8g	0.042% 1.56g	3700g per day for Men 19-50 years

Oil Roasted Cashews VS Brazilnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Cashews or Brazilnuts?

Lets compare vitamin content per 300 calories of Oil Roasted Cashews vs Brazilnuts:

• 300 calories of Oil Roasted Cashews have 7.1 times more Vitamin B2, 5.4 times more Vitamin B5, 3.6 times more Vitamin B6 and more Vitamin K than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 1.5 times more Vitamin B1 and 5.4 times more Vitamin E than Oil Roasted Cashew Nuts.
• 300 calories of Oil Roasted Cashews have insufficient amounts of Vitamin E
• 300 calories of Brazilnuts have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin K
• Both Oil Roasted Cashew Nuts as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Cashews vs Brazilnuts:

• 300 calories of Oil Roasted Cashews have 1.3 times more Copper, 2.8 times more Iron, 1.5 times more Manganese and 1.5 times more Zinc than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 3.3 times more Calcium and 83.1 times more Selenium than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashews and Brazilnuts contain similar levels of Magnesium, Phosphorus and Potassium per 300 calories.
• 300 calories of Oil Roasted Cashews lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Cashews have 2.9 times more Carbohydrate and 1.3 times more Protein than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 1.7 times more Saturated Fat, 2.5 times more Omega 6 and 2 times more Fiber than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashews and Brazilnuts offer comparable quantities of Energy and Fat per 300 calories.
• 300 calories of Oil Roasted Cashews provide inadequate amounts of Fiber
• 300 calories of Brazilnuts provide inadequate amounts of Carbohydrate
• Both Oil Roasted Cashew Nuts as well as Dried Brazilnuts provide inadequate amounts of Omega 3 in 300 calories.