Comparing Nutrients in 5 ounces Almonds VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Almonds	Brazilnuts	Recommended Dietary Allowance
Energy	28.3% 821kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	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	23.5% 30.5g	13% 16.6g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	% 0g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 3.3g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	28% 10.6g	38g per day for Men 19-50 years
Protein	53.5% 30g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	242% 36.3mg	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

	Almonds	Brazilnuts	Recommended Dietary Allowance
Calcium	38% 381mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	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	65.7% 5.26mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	75.4% 1.73mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.13% 4.85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Brazilnuts:

• Almonds have 32.5 times more Vitamin B2, 12.3 times more Vitamin B3, 2.6 times more Vitamin B5, 1.4 times more Vitamin B6, 2 times more Vitamin B9 and 4.5 times more Vitamin E than Dried Brazilnuts.
• While Dried Brazilnuts contain 3 times more Vitamin B1 than Almonds.
• Both Almonds as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Brazilnuts:

• Almonds have 1.7 times more Calcium, 1.5 times more Iron and 1.8 times more Manganese than Dried Brazilnuts.
• While Dried Brazilnuts contain 1.7 times more Copper, 1.4 times more Magnesium, 1.5 times more Phosphorus, 467.6 times more Selenium and 1.3 times more Zinc than Almonds.
• Both Almonds and Dried Brazilnuts have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.8 times more Carbohydrate, 1.9 times more Sugars, 1.7 times more Fiber and 1.5 times more Protein than Dried Brazilnuts.
• While Dried Brazilnuts contain 1.3 times more Fat, 4.2 times more Saturated Fat, 12 times more Omega 3 and 2 times more Omega 6 than Almonds.
• Both Almonds and Dried Brazilnuts have similar amounts of Energy per 5 oz.
• Both Almonds as well as Dried Brazilnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.