Comparing Nutrients in 300 calories Oranges VS Brazilnuts

Weight per 300 calories

• Oranges: 638g
• Brazilnuts: 45.5g

Dried Brazilnuts have 14 times more energy per unit of mass than Raw Oranges, which is very high in comparison to other foods. Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Oranges	Brazilnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	31.5% 30.5g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	23% 7.34g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	1.02% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.11g	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	57.7% 75g	4.1% 5.34g	130g per day for Men 19-50 years
Sugars	82.3% 59.7g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.06g	g per day for Men 19-50 years
Fiber	40.3% 15.3g	9% 3.4g	38g per day for Men 19-50 years
Protein	10.7% 6g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Brazilnuts	Recommended Dietary Allowance
Vitamin A	7.8% 70.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	0.84% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	1.68% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	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	48% 191μg	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	377% 340mg	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	7.66% 1.15mg	17% 2.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Brazilnuts	Recommended Dietary Allowance
Calcium	25.5% 255mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	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	7.98% 0.64mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	40.8% 171mg	420mg per day for Men 19-50 years
Manganese	6.94% 0.16mg	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	12.8% 89.4mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	1587% 873μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.091% 1.37mg	1500mg per day for Men 19-50 years
Zinc	4.06% 0.45mg	17% 1.85mg	11mg per day for Men 19-50 years
Water	15% 554g	0.042% 1.56g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A, 2 times more Vitamin B1, 16 times more Vitamin B2, 13.4 times more Vitamin B3, 19.1 times more Vitamin B5, 8.3 times more Vitamin B6, 19.1 times more Vitamin B9 and 1065.6 times more Vitamin C than Dried Brazilnuts.
• While Dried Brazilnuts contain 2.2 times more Vitamin E than Raw Oranges.
• Both Raw Oranges as well as Dried Brazilnuts have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Oranges vs Brazilnuts:

• Raw Oranges have 3.5 times more Calcium, 3.9 times more Potassium and 355.7 times more Water than Dried Brazilnuts.
• While Dried Brazilnuts contain 2.8 times more Copper, 1.7 times more Iron, 2.7 times more Magnesium, 3.5 times more Manganese, 3.7 times more Phosphorus, 273.4 times more Selenium and 4.1 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges have 14 times more Carbohydrate, 56.3 times more Sugars and 4.5 times more Fiber than Dried Brazilnuts.
• While Dried Brazilnuts contain 39.9 times more Fat, 76.7 times more Saturated Fat and 96.5 times more Omega 6 than Raw Oranges.
• Both Raw Oranges and Dried Brazilnuts have similar amounts of Energy and Protein per 300 kcal.
• Both Raw Oranges as well as Dried Brazilnuts have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.