Comparing Nutrients in 500 calories Brazilnuts VS Soursop

Weight per 500 calories

• Brazilnuts: 76g
• Soursop: 758g

Brazilnuts have 10 times more energy per 100g than Soursop. It has very high energy density when compared to other foods. Raw Soursop having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Soursop	5%	4%	91%

Macro Nutrients

	Brazilnuts	Soursop	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52.5% 51g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.2g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	109% 18.5g	3.07% 0.52g	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	98% 128g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	141% 103g	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	65.8% 25g	38g per day for Men 19-50 years
Protein	19.4% 11g	13.5% 7.58g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Soursop	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	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.04% 0.027mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	42.6% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	34.4% 0.45mg	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	26.5% 106μg	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	173% 156mg	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	4.04% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.53% 3.03μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Soursop	Recommended Dietary Allowance
Calcium	12% 121mg	10.6% 106mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	72.4% 0.65mg	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	57% 4.55mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	38% 159mg	420mg per day for Men 19-50 years
Manganese	40.3% 0.93mg	NA	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	29.2% 205mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	62% 2106mg	3400mg per day for Men 19-50 years
Selenium	2645% 1454μg	8.26% 4.55μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.28mg	7.07% 106mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	6.9% 0.76mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	16.6% 615g	3700g per day for Men 19-50 years

Brazilnuts VS Soursop Nutrients Per 500 Kcal

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

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

• 500 calories of Brazilnuts have 7.1 times more Vitamin E than Soursop.
• While 500 kcal of Raw Soursop contain 14.3 times more Vitamin B2, 30.5 times more Vitamin B3, 13.7 times more Vitamin B5, 5.8 times more Vitamin B6, 6.4 times more Vitamin B9 and 293.8 times more Vitamin C than Dried Brazilnuts.
• Both Brazilnuts and Soursop provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Brazilnuts have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• 500 calories of Soursop have insufficient amounts of Vitamin E
• Both Dried Brazilnuts as well as Raw Soursop have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Brazilnuts vs Soursop:

• 500 calories of Brazilnuts have 2 times more Copper, 1.8 times more Magnesium, 2.7 times more Phosphorus, 320 times more Selenium and 4.1 times more Zinc than Soursop.
• While 500 kcal of Raw Soursop contain 2.5 times more Iron, 4.2 times more Potassium and 237 times more Water than Dried Brazilnuts.
• Both Brazilnuts and Soursop contain similar levels of Calcium per 500 calories.
• 500 calories of Soursop lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Brazilnuts have 22.4 times more Fat, 31.7 times more Saturated Fat, 35.4 times more Omega 6 and 1.4 times more Protein than Soursop.
• While 500 kcal of Raw Soursop contain 14.3 times more Carbohydrate, 58 times more Sugars and 4.4 times more Fiber than Dried Brazilnuts.
• Both Brazilnuts and Soursop offer comparable quantities of Energy per 500 calories.
• 500 calories of Brazilnuts provide inadequate amounts of Carbohydrate
• 500 calories of Soursop provide inadequate amounts of Omega 6
• Both Dried Brazilnuts as well as Raw Soursop provide inadequate amounts of Omega 3 in 500 calories.