Comparing Nutrients in 500 calories Brazilnuts VS Roasted Cashews

Weight per 500 calories

• Brazilnuts: 76g
• Roasted Cashews: 87g

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 Roasted Cashews?

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Brazilnuts	Roasted Cashews	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52.5% 51g	41.6% 40.4g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.2g	25% 7.98g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	8.77% 0.14g	1.6g per day for Men 19-50 years
Omega 6	109% 18.5g	39.2% 6.67g	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	22% 28.5g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	6% 4.36g	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	6.88% 2.6g	38g per day for Men 19-50 years
Protein	19.4% 11g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Roasted Cashews	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	14.5% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.04% 0.027mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	7.62% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	17% 0.22mg	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	15% 60μg	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	5.34% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	25% 30.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Roasted Cashews	Recommended Dietary Allowance
Calcium	12% 121mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	215% 1.93mg	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	65.3% 5.23mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	54% 226mg	420mg per day for Men 19-50 years
Manganese	40.3% 0.93mg	31.3% 0.72mg	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	61% 427mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	2645% 1454μg	18.5% 10μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.28mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	44.3% 4.88mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	0.04% 1.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Brazilnuts vs Roasted Cashews:

• Dried Brazilnuts have 2.7 times more Vitamin B1 and 5.3 times more Vitamin E than Dry Roasted Cashew Nuts.
• While Dry Roasted Cashew Nuts contain 6.6 times more Vitamin B2, 5.4 times more Vitamin B3, 7.6 times more Vitamin B5, 2.9 times more Vitamin B6, 3.6 times more Vitamin B9 and more Vitamin K than Dried Brazilnuts.
• Both Dried Brazilnuts as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Brazilnuts vs Roasted Cashews:

• Dried Brazilnuts have 3.1 times more Calcium, 1.3 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus and 142.7 times more Selenium than Dry Roasted Cashew Nuts.
• While Dry Roasted Cashew Nuts contain 1.5 times more Copper, 2.8 times more Iron and 1.6 times more Zinc than Dried Brazilnuts.
• Both Dried Brazilnuts and Dry Roasted Cashew Nuts have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Brazilnuts have 1.3 times more Fat, 1.5 times more Saturated Fat, 2.8 times more Omega 6 and 2.2 times more Fiber than Dry Roasted Cashew Nuts.
• While Dry Roasted Cashew Nuts contain 5.1 times more Omega 3, 3.2 times more Carbohydrate and 2.5 times more Sugars than Dried Brazilnuts.
• Both Dried Brazilnuts and Dry Roasted Cashew Nuts have similar amounts of Energy and Protein per 500 kcal.
• Both Dried Brazilnuts as well as Dry Roasted Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.