Comparing Nutrients in 5 ounces Boiled Beets with Salt VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Beets with Salt	14%	3%	83%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Boiled Beets with Salt	Brazilnuts	Recommended Dietary Allowance
Energy	2.15% 62.4kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	203% 34.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	13% 16.6g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	4.56% 3.3g	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	NA	0% 0g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.3g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	28% 10.6g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Beets with Salt	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.93% 0.47mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.21mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	11% 0.14mg	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	28.3% 113μg	7.8% 31μg	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	5.67% 5.1mg	1.1% 0.99mg	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	0.38% 0.057mg	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beets with Salt	Brazilnuts	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	275% 2.47mg	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	14% 1.1mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	75.4% 1.73mg	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	7.7% 54mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	12.7% 432mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	27% 404mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	3.34% 123g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Beets with Salt VS Brazilnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Beets with Salt versus 5 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Beets with Salt vs Brazilnuts:

• 5 ounces of Boiled Beets with Salt have 3.6 times more Vitamin B9 and 5.1 times more Vitamin C than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 22.9 times more Vitamin B1, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6 and 141.3 times more Vitamin E than Boiled and Drained Beets with Salt.
• Both Boiled Beets with Salt and Brazilnuts provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Boiled Beets with Salt have insufficient amounts of Vitamin E
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Boiled and Drained Beets with Salt as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Boiled Beets with Salt vs Brazilnuts:

• 5 ounces of Boiled Beets with Salt have 95 times more Sodium and 25.5 times more Water than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 10 times more Calcium, 23.6 times more Copper, 3.1 times more Iron, 16.3 times more Magnesium, 3.8 times more Manganese, 19.1 times more Phosphorus, 2.2 times more Potassium, 2738.6 times more Selenium and 11.6 times more Zinc than Boiled and Drained Beets with Salt.
• 5 ounces of Boiled Beets with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Beets with Salt have 3.4 times more Sugars than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 15 times more Energy, 372.8 times more Fat, 576.2 times more Saturated Fat, 7.2 times more Omega 3, 420.1 times more Omega 6, 3.8 times more Fiber and 8.5 times more Protein than Boiled and Drained Beets with Salt.
• Both Boiled Beets with Salt and Brazilnuts offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Boiled Beets with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6