Comparing Nutrients in 500 calories Brazilnuts VS Oranges

Weight per 500 calories

• Brazilnuts: 76g
• Oranges: 1064g

Brazilnuts have 14 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Oranges	7%	2%	91%

Macro Nutrients

	Brazilnuts	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52.5% 51g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.2g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	109% 18.5g	1.13% 0.19g	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	96% 125g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	137% 99g	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	67% 25.5g	38g per day for Men 19-50 years
Protein	19.4% 11g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.04% 0.027mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	49% 0.64mg	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	79.8% 319μg	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	629% 566mg	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	12.8% 1.9mg	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	Oranges	Recommended Dietary Allowance
Calcium	12% 121mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	53% 0.48mg	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	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	40.3% 0.93mg	11.6% 0.27mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	2645% 1454μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.28mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	25% 923g	3700g per day for Men 19-50 years

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

• Dried Brazilnuts have 2.2 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 2 times more Vitamin B1, 16 times more Vitamin B2, 13.4 times more Vitamin B3, 19.1 times more Vitamin B5, 8.3 times more Vitamin B6, 19.1 times more Vitamin B9 and 1065.6 times more Vitamin C than Dried Brazilnuts.
• Both Dried Brazilnuts as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Brazilnuts vs Oranges:

• Dried Brazilnuts have 2.8 times more Copper, 1.7 times more Iron, 2.7 times more Magnesium, 3.5 times more Manganese, 3.7 times more Phosphorus, 273.4 times more Selenium and 4.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 3.5 times more Calcium, 3.9 times more Potassium and 355.7 times more Water than Dried Brazilnuts.

Comparison of macro-nutrients per 500 calories:

• Dried Brazilnuts have 39.9 times more Fat, 76.7 times more Saturated Fat and 96.5 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 14 times more Carbohydrate, 56.3 times more Sugars and 4.5 times more Fiber than Dried Brazilnuts.
• Both Dried Brazilnuts and Raw Oranges have similar amounts of Energy and Protein per 500 kcal.
• Both Dried Brazilnuts as well as Raw Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.