Comparing Nutrients in 500 calories Brazilnuts VS Cashew Nuts

Weight per 500 calories

• Brazilnuts: 76g
• Cashew Nuts: 90g

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

Discover which food has more nutrients per 500 calories - Brazilnuts or Cashew Nuts?

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Brazilnuts	Cashew Nuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52.5% 51g	41% 39.6g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.2g	22% 7.04g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	109% 18.5g	41.4% 7.04g	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	21% 27.3g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	7.37% 5.34g	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	0.062% 0.045g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	% 1.77g	% 5.25g	g per day for Men 19-50 years
Fiber	15% 5.7g	7.85% 3g	38g per day for Men 19-50 years
Protein	19.4% 11g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Cashew Nuts	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	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.04% 0.027mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	29% 0.38mg	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	5.65% 22.6μg	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	0.5% 0.45mg	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	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	25.7% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Cashew Nuts	Recommended Dietary Allowance
Calcium	12% 121mg	3.35% 33.5mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	221% 2mg	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	75.5% 6.04mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	63% 264mg	420mg per day for Men 19-50 years
Manganese	40.3% 0.93mg	65% 1.5mg	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	76.6% 536mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	17.6% 597mg	3400mg per day for Men 19-50 years
Selenium	2645% 1454μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.28mg	0.72% 11mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	47.5% 5.23mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	0.13% 4.7g	3700g per day for Men 19-50 years

Brazilnuts VS Cashew Nuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Brazilnuts or Cashew Nuts?

Lets compare vitamin content per 500 calories of Brazilnuts vs Cashew Nuts:

• 500 calories of Brazilnuts have 1.2 times more Vitamin B1 and 5.3 times more Vitamin E than Cashew Nuts.
• While 500 kcal of Raw Cashew Nuts contain 5.6 times more Vitamin B5, 4.9 times more Vitamin B6 and more Vitamin K than Dried Brazilnuts.
• 500 calories of Brazilnuts have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin K
• 500 calories of Cashew Nuts have insufficient amounts of Vitamin E
• Both Dried Brazilnuts as well as Raw Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Brazilnuts vs Cashew Nuts:

• 500 calories of Brazilnuts have 3.6 times more Calcium and 80.8 times more Selenium than Cashew Nuts.
• While 500 kcal of Raw Cashew Nuts contain 1.5 times more Copper, 3.3 times more Iron, 1.6 times more Manganese and 1.7 times more Zinc than Dried Brazilnuts.
• Both Brazilnuts and Cashew Nuts contain similar levels of Magnesium, Phosphorus and Potassium per 500 calories.
• 500 calories of Cashew Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Brazilnuts have 1.3 times more Fat, 1.7 times more Saturated Fat, 2.6 times more Omega 6 and 1.9 times more Fiber than Cashew Nuts.
• While 500 kcal of Raw Cashew Nuts contain 3.1 times more Carbohydrate and 1.5 times more Protein than Dried Brazilnuts.
• Both Brazilnuts and Cashew Nuts offer comparable quantities of Energy per 500 calories.
• 500 calories of Brazilnuts provide inadequate amounts of Carbohydrate
• 500 calories of Cashew Nuts provide inadequate amounts of Fiber
• Both Dried Brazilnuts as well as Raw Cashew Nuts provide inadequate amounts of Omega 3 in 500 calories.