Comparing Nutrients in 5 ounces Shelf Stable Unsweetened Almond Milk VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Shelf Stable Unsweetened Almond Milk	10%	56%	34%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Shelf Stable Unsweetened Almond Milk	Brazilnuts	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	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	1.43% 1.86g	13% 16.6g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	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	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.15g	% 3.3g	g per day for Men 19-50 years
Fiber	0.75% 0.28g	28% 10.6g	38g per day for Men 19-50 years
Protein	1% 0.57g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Shelf Stable Unsweetened Almond Milk	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.014mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.62% 0.099mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.28% 0.014mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	4.8% 1.45μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.35% 1.4μg	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	0% 0mg	1.1% 0.99mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	9.7% 58IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	60% 8.97mg	53.4% 8mg	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

	Shelf Stable Unsweetened Almond Milk	Brazilnuts	Recommended Dietary Allowance
Calcium	26% 261mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	3.15% 0.028mg	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	4.96% 0.4mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	2.47% 0.057mg	75.4% 1.73mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1.82% 12.8mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	6.8% 102mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	3.7% 137g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Shelf Stable Unsweetened Almond Milk VS Brazilnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Shelf Stable Unsweetened Almond Milk versus 5 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Shelf Stable Unsweetened Almond Milk vs Brazilnuts:

• 5 ounces of Shelf Stable Unsweetened Almond Milk have more Vitamin D than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain more Vitamin B1, 3.5 times more Vitamin B2, 18.4 times more Vitamin B5, more Vitamin B6 and 22 times more Vitamin B9 than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk and Brazilnuts provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin D
• Both Shelf Stable Unsweetened Almond Milk as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Shelf Stable Unsweetened Almond Milk vs Brazilnuts:

• 5 ounces of Shelf Stable Unsweetened Almond Milk have 24 times more Sodium and 28.2 times more Water than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 87.2 times more Copper, 8.7 times more Iron, 62.7 times more Magnesium, 30.6 times more Manganese, 80.6 times more Phosphorus, 9.8 times more Potassium, 19170 times more Selenium and 67.7 times more Zinc than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk and Brazilnuts contain similar levels of Calcium per five ounces.
• 5 ounces of Shelf Stable Unsweetened Almond Milk lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Brazilnuts contain 43.9 times more Energy, 69.9 times more Fat, 201.7 times more Saturated Fat, more Omega 3, 96.7 times more Omega 6, 9 times more Carbohydrate, 2.9 times more Sugars, 37.5 times more Fiber and 35.8 times more Protein than Shelf Stable Unsweetened Almond Milk.
• 5 ounces of Shelf Stable Unsweetened Almond Milk provide inadequate amounts of Energy, Omega 3, Omega 6, Carbohydrate, Fiber and Protein