Comparing Nutrients in 5 ounces Dried Beechnuts VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Dried Beechnuts	Brazilnuts	Recommended Dietary Allowance
Energy	28% 816kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	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	36.5% 47.5g	13% 16.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	28% 10.6g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	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	40% 160μg	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	24.4% 22mg	1.1% 0.99mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Brazilnuts	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	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	43.6% 3.5mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	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	0% 0mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	NA	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	0.13% 4.85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dried Beechnuts vs Brazilnuts:

• Dried Beechnuts have 10.6 times more Vitamin B2, 3 times more Vitamin B3, 5 times more Vitamin B5, 6.8 times more Vitamin B6, 5.1 times more Vitamin B9 and 22.1 times more Vitamin C than Dried Brazilnuts.
• While Dried Brazilnuts contain 2 times more Vitamin B1 than Dried Beechnuts.
• Both Dried Beechnuts as well as Dried Brazilnuts have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Dried Beechnuts vs Brazilnuts:

• Dried Beechnuts have 1.5 times more Potassium and 12.7 times more Sodium than Dried Brazilnuts.
• While Dried Brazilnuts contain 160 times more Calcium, 2.6 times more Copper, more Magnesium, more Phosphorus and 11.3 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Dried Brazilnuts have similar amounts of Iron and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Beechnuts have 47.2 times more Omega 3 and 2.9 times more Carbohydrate than Dried Brazilnuts.
• While Dried Brazilnuts contain 1.3 times more Fat, 2.8 times more Saturated Fat, 1.3 times more Omega 6 and 2.3 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Dried Brazilnuts have similar amounts of Energy per 5 oz.
• Both Dried Beechnuts as well as Dried Brazilnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.