Comparing Nutrients in 500 calories Brazilnuts VS Boiled Sprouted Pinto Beans

Weight per 500 calories

• Brazilnuts: 76g
• Boiled Sprouted Pinto Beans: 2273g

Brazilnuts have 30 times more energy per 100g than Boiled Sprouted Pinto Beans. It has very high energy density when compared to other foods. Boiled and Drained Sprouted Pinto Beans having very low energy density.

Discover which food has more nutrients per 500 calories - Brazilnuts or Boiled Sprouted Pinto Beans?

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Boiled Sprouted Pinto Beans	28%	11%	61%

Macro Nutrients

	Brazilnuts	Boiled Sprouted Pinto Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52.5% 51g	7.5% 7.27g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.2g	2.77% 0.89g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	168% 2.7g	1.6g per day for Men 19-50 years
Omega 6	109% 18.5g	8.96% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.85% 8.9g	71.7% 93g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1.77g	NA	g per day for Men 19-50 years
Fiber	15% 5.7g	NA	38g per day for Men 19-50 years
Protein	19.4% 11g	75.5% 42.3g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Boiled Sprouted Pinto Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	127% 1.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.04% 0.027mg	103% 1.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	107% 5.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	94% 1.23mg	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	4.17% 16.7μg	165% 659μg	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	0.59% 0.53mg	154% 139mg	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	28.6% 4.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Boiled Sprouted Pinto Beans	Recommended Dietary Allowance
Calcium	12% 121mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	270% 2.43mg	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	23% 1.84mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	97% 409mg	420mg per day for Men 19-50 years
Manganese	40.3% 0.93mg	122% 2.8mg	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	78.6% 550mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	2645% 1454μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.28mg	77.3% 1159mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	57.4% 2123g	3700g per day for Men 19-50 years

Brazilnuts VS Boiled Sprouted Pinto Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Brazilnuts or Boiled Sprouted Pinto Beans?

Lets compare vitamin content per 500 calories of Brazilnuts vs Boiled Sprouted Pinto Beans:

• 500 kcal of Boiled and Drained Sprouted Pinto Beans contain 3.3 times more Vitamin B1, 50.5 times more Vitamin B2, 73.6 times more Vitamin B3, 38.3 times more Vitamin B5, 16 times more Vitamin B6, 39.5 times more Vitamin B9 and 261 times more Vitamin C than Dried Brazilnuts.
• 500 calories of Brazilnuts have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Dried Brazilnuts as well as Boiled and Drained Sprouted Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Brazilnuts vs Boiled Sprouted Pinto Beans:

• 500 calories of Brazilnuts have 106.7 times more Selenium than Boiled Sprouted Pinto Beans.
• While 500 kcal of Boiled and Drained Sprouted Pinto Beans contain 2.8 times more Calcium, 1.8 times more Copper, 8.1 times more Iron, 1.4 times more Magnesium, 3 times more Manganese, 4.5 times more Potassium, 509.2 times more Sodium, 1.3 times more Zinc and 818 times more Water than Dried Brazilnuts.
• Both Brazilnuts and Boiled Sprouted Pinto Beans contain similar levels of Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Brazilnuts have 7 times more Fat, 13.8 times more Saturated Fat and 12.1 times more Omega 6 than Boiled Sprouted Pinto Beans.
• While 500 kcal of Boiled and Drained Sprouted Pinto Beans contain 98.2 times more Omega 3, 10.5 times more Carbohydrate and 3.9 times more Protein than Dried Brazilnuts.
• Both Brazilnuts and Boiled Sprouted Pinto Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Brazilnuts provide inadequate amounts of Omega 3 and Carbohydrate
• 500 calories of Boiled Sprouted Pinto Beans provide inadequate amounts of Omega 6