Comparing Nutrients in 300 calories Enhanced Soymilk VS Brazilnuts

Weight per 300 calories

• Enhanced Soymilk: 667g
• Brazilnuts: 45.5g

Dried Brazilnuts have 14.6 times more energy per unit of mass than Enhanced Soymilk, which is very high in comparison to other foods. Enhanced Soymilk having low energy density.

Discover which food has more nutrients per 300 calories - Enhanced Soymilk or Brazilnuts?

Macros Ratio

	Protein	Fat	Carbs
Enhanced Soymilk	27%	41%	32%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Enhanced Soymilk	Brazilnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	31.5% 30.5g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.37g	23% 7.34g	32g per day for Men 19-50 years
Omega 3	NA	1.02% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	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	17.7% 23g	4.1% 5.34g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	7% 2.67g	9% 3.4g	38g per day for Men 19-50 years
Protein	35% 19.6g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Enhanced Soymilk	Brazilnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	0.84% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.68% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	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	53.3% 213μg	2.5% 10μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	300% 7.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	53.3% 48mg	0.35% 0.32mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	52.2% 313IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	112% 17mg	17% 2.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enhanced Soymilk	Brazilnuts	Recommended Dietary Allowance
Calcium	93% 933mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	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	41% 3.27mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	NA	40.8% 171mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	47% 330mg	700mg per day for Men 19-50 years
Potassium	27.6% 940mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	28% 15.3μg	1587% 873μg	55μg per day for Men 19-50 years
Sodium	22.2% 333mg	0.091% 1.37mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	17% 1.85mg	11mg per day for Men 19-50 years
Water	16.4% 607g	0.042% 1.56g	3700g per day for Men 19-50 years

Enhanced Soymilk VS Brazilnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Enhanced Soymilk or Brazilnuts?

Lets compare vitamin content per 300 calories of Enhanced Soymilk vs Brazilnuts:

• 300 calories of Enhanced Soymilk have 1.5 times more Vitamin B1, 83.3 times more Vitamin B2, 163.4 times more Vitamin B3, 33.8 times more Vitamin B6, 21.3 times more Vitamin B9, more Vitamin B12, 150.6 times more Vitamin C, more Vitamin D and 6.5 times more Vitamin E than Brazilnuts.
• 300 calories of Brazilnuts have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D

Comparing minerals per 300 calories for Enhanced Soymilk vs Brazilnuts:

• 300 calories of Enhanced Soymilk have 12.8 times more Calcium, 3 times more Iron, 3.1 times more Potassium, 244.1 times more Sodium and 389.6 times more Water than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 56.9 times more Selenium than Enhanced Soymilk.
• Both Enhanced Soymilk and Brazilnuts contain similar levels of Copper and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Enhanced Soymilk have 4.3 times more Carbohydrate, 15.9 times more Sugars and 3 times more Protein than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 2.3 times more Fat, 5.3 times more Saturated Fat and 1.3 times more Fiber than Enhanced Soymilk.
• Both Enhanced Soymilk and Brazilnuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Brazilnuts provide inadequate amounts of Carbohydrate