Comparing Nutrients in 500 calories Brazilnuts VS Almonds

Weight per 500 calories

• Brazilnuts: 76g
• Almonds: 86.4g

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

Which food has more nutrients per 500 calories - Brazilnuts or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Almonds	14%	72%	14%

Macro Nutrients

	Brazilnuts	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52.5% 51g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.2g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	109% 18.5g	62.6% 10.6g	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	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	% 1.77g	% 3.4g	g per day for Men 19-50 years
Fiber	15% 5.7g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	19.4% 11g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Almonds	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	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.04% 0.027mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.17% 16.7μg	9.5% 38μg	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	0% 0mg	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	148% 22mg	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

	Brazilnuts	Almonds	Recommended Dietary Allowance
Calcium	12% 121mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	99% 0.89mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	40.3% 0.93mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	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	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	2645% 1454μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.28mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Brazilnuts vs Almonds:

• Dried Brazilnuts have 2.6 times more Vitamin B1 than Almonds.
• While Almonds contain 37 times more Vitamin B2, 14 times more Vitamin B3, 2.9 times more Vitamin B5, 1.5 times more Vitamin B6, 2.3 times more Vitamin B9 and 5.2 times more Vitamin E than Dried Brazilnuts.
• Both Dried Brazilnuts as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Brazilnuts vs Almonds:

• Dried Brazilnuts have 1.5 times more Copper, 1.2 times more Magnesium, 1.3 times more Phosphorus and 410.8 times more Selenium than Almonds.
• While Almonds contain 1.9 times more Calcium, 1.7 times more Iron, 2 times more Manganese and 1.3 times more Potassium than Dried Brazilnuts.
• Both Dried Brazilnuts and Almonds have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Brazilnuts have 3.7 times more Saturated Fat and 1.7 times more Omega 6 than Almonds.
• While Almonds contain 2.1 times more Carbohydrate, 2.1 times more Sugars, 1.9 times more Fiber and 1.7 times more Protein than Dried Brazilnuts.
• Both Dried Brazilnuts and Almonds have similar amounts of Energy and Fat per 500 kcal.
• Both Dried Brazilnuts as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.