Comparing Nutrients in 500 calories Brazilnuts VS Rosemary

Weight per 500 calories

• Brazilnuts: 76g
• Rosemary: 382g

Brazilnuts have 5 times more energy per 100g than Rosemary. It has very high energy density when compared to other foods. Fresh Rosemary having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Rosemary	9%	35%	56%

Macro Nutrients

	Brazilnuts	Rosemary	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52.5% 51g	23% 22.4g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.2g	34% 11g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	99% 1.6g	1.6g per day for Men 19-50 years
Omega 6	109% 18.5g	10% 1.7g	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	60.8% 79g	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	142% 54g	38g per day for Men 19-50 years
Protein	19.4% 11g	22.6% 12.6g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Rosemary	Recommended Dietary Allowance
Vitamin A	0% 0μg	62% 557μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.04% 0.027mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	21.8% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	61.4% 3.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	99% 1.3mg	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	104% 416μg	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	92% 83.2mg	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	Rosemary	Recommended Dietary Allowance
Calcium	12% 121mg	121% 1210mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	128% 1.15mg	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	317% 25.4mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	82.7% 347mg	420mg per day for Men 19-50 years
Manganese	40.3% 0.93mg	159% 3.66mg	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	36% 252mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	75% 2550mg	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	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	32.3% 3.55mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	7% 259g	3700g per day for Men 19-50 years

Brazilnuts VS Rosemary Nutrients Per 500 Kcal

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

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

• 500 calories of Brazilnuts have 3.4 times more Vitamin B1 than Rosemary.
• While 500 kcal of Fresh Rosemary contain more Vitamin A, 21.8 times more Vitamin B2, 15.6 times more Vitamin B3, 22 times more Vitamin B5, 16.7 times more Vitamin B6, 24.9 times more Vitamin B9 and 156.7 times more Vitamin C than Dried Brazilnuts.
• 500 calories of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Dried Brazilnuts as well as Fresh Rosemary have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Brazilnuts vs Rosemary:

• 500 calories of Brazilnuts have 2.2 times more Phosphorus than Rosemary.
• While 500 kcal of Fresh Rosemary contain 10 times more Calcium, 13.8 times more Iron, 3.9 times more Manganese and 5.1 times more Potassium than Dried Brazilnuts.
• Both Brazilnuts and Rosemary contain similar levels of Copper, Magnesium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Brazilnuts have 2.3 times more Fat and 10.8 times more Omega 6 than Rosemary.
• While 500 kcal of Fresh Rosemary contain 57.9 times more Omega 3, 8.9 times more Carbohydrate and 9.5 times more Fiber than Dried Brazilnuts.
• Both Brazilnuts and Rosemary offer comparable quantities of Energy, Saturated Fat and Protein per 500 calories.
• 500 calories of Brazilnuts provide inadequate amounts of Omega 3 and Carbohydrate