Comparing Nutrients in 500 calories Brazilnuts VS Valencia Oranges

Weight per 500 calories

• Brazilnuts: 76g
• Valencia Oranges: 1020g

Brazilnuts have 13.4 times more energy per 100g than Valencia Oranges. It has very high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Brazilnuts	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52.5% 51g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.2g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	109% 18.5g	2.64% 0.45g	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	93% 121g	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	67% 25.5g	38g per day for Men 19-50 years
Protein	19.4% 11g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.04% 0.027mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	49.5% 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	99% 398μg	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	550% 495mg	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	Valencia Oranges	Recommended Dietary Allowance
Calcium	12% 121mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	42% 0.38mg	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	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	40.3% 0.93mg	10.2% 0.23mg	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	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	2645% 1454μg	NA	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	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	24% 881g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges contain more Vitamin A, 1.9 times more Vitamin B1, 15.4 times more Vitamin B2, 12.5 times more Vitamin B3, 18.3 times more Vitamin B5, 8.4 times more Vitamin B6, 23.8 times more Vitamin B9 and 931.8 times more Vitamin C than Dried Brazilnuts.
• Both Dried Brazilnuts as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Brazilnuts vs Valencia Oranges:

• Dried Brazilnuts have 3.5 times more Copper, 2 times more Iron, 2.8 times more Magnesium, 4 times more Manganese, 3.2 times more Phosphorus and 5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.4 times more Calcium, 3.7 times more Potassium and 339.5 times more Water than Dried Brazilnuts.

Comparison of macro-nutrients per 500 calories:

• Dried Brazilnuts have 16.6 times more Fat, 34.3 times more Saturated Fat and 41.2 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 6 times more Omega 3, 13.6 times more Carbohydrate and 4.5 times more Fiber than Dried Brazilnuts.
• Both Dried Brazilnuts and Raw Valencia Oranges have similar amounts of Energy and Protein per 500 kcal.
• Both Dried Brazilnuts as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.