Comparing Nutrients in 300 calories Roasted Soybeans with Salt VS Brazilnuts

Weight per 300 calories

• Roasted Soybeans with Salt: 64g
• Brazilnuts: 45.5g

Dried Brazilnuts have 1.4 times more energy per unit of mass than Roasted Soybeans with Salt, which is very high in comparison to other foods. Roasted Soybeans with Salt having very high energy density.

Discover which food has more nutrients per 300 calories - Roasted Soybeans with Salt or Brazilnuts?

Macros Ratio

	Protein	Fat	Carbs
Roasted Soybeans with Salt	31%	45%	24%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Roasted Soybeans with Salt	Brazilnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16.2g	31.5% 30.5g	97g per day for Men 19-50 years
Saturated Fat	7.34% 2.35g	23% 7.34g	32g per day for Men 19-50 years
Omega 3	67.7% 1.1g	1.02% 0.016g	1.6g per day for Men 19-50 years
Omega 6	47.6% 8.1g	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	15% 19.3g	4.1% 5.34g	130g per day for Men 19-50 years
Sugars	3.7% 2.7g	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	29.8% 11.3g	9% 3.4g	38g per day for Men 19-50 years
Protein	44% 24.7g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Soybeans with Salt	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.71% 6.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.33% 0.064mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.13% 0.093mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.64% 0.9mg	0.84% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	1.68% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	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	33.7% 135μg	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	1.56% 1.4mg	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	3.9% 0.58mg	17% 2.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soybeans with Salt	Brazilnuts	Recommended Dietary Allowance
Calcium	8.83% 88.3mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	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	31% 2.5mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	40.8% 171mg	420mg per day for Men 19-50 years
Manganese	60% 1.4mg	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	33% 232mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	27.7% 940mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	22.2% 12.2μg	1587% 873μg	55μg per day for Men 19-50 years
Sodium	6.95% 104mg	0.091% 1.37mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	17% 1.85mg	11mg per day for Men 19-50 years
Water	0.034% 1.25g	0.042% 1.56g	3700g per day for Men 19-50 years

Roasted Soybeans With Salt VS Brazilnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Soybeans with Salt or Brazilnuts?

Lets compare vitamin content per 300 calories of Roasted Soybeans with Salt vs Brazilnuts:

• 300 calories of Roasted Soybeans with Salt have 5.8 times more Vitamin B2, 2.9 times more Vitamin B6, 13.5 times more Vitamin B9 and more Vitamin K than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 4.4 times more Vitamin B1 and 4.4 times more Vitamin E than Roasted Soybeans with Salt.
• 300 calories of Roasted Soybeans with Salt have insufficient amounts of Vitamin B1 and Vitamin E
• 300 calories of Brazilnuts have insufficient amounts of Vitamin B2, Vitamin B6, Vitamin B9 and Vitamin K
• Both Roasted Soybeans with Salt as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Roasted Soybeans with Salt vs Brazilnuts:

• 300 calories of Roasted Soybeans with Salt have 1.2 times more Calcium, 2.3 times more Iron, 2.5 times more Manganese, 3.1 times more Potassium and 76.3 times more Sodium than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 1.5 times more Copper, 1.8 times more Magnesium, 1.4 times more Phosphorus and 71.4 times more Selenium than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Brazilnuts contain similar levels of Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Soybeans with Salt have 66.1 times more Omega 3, 3.6 times more Carbohydrate, 3.3 times more Fiber and 3.8 times more Protein than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 1.9 times more Fat, 3.1 times more Saturated Fat and 1.4 times more Omega 6 than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Brazilnuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Brazilnuts provide inadequate amounts of Omega 3 and Carbohydrate