Comparing Nutrients in 5 ounces Brazilnuts VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Brazilnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	32.2% 934kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	71.5% 23g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	203% 34.5g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.6g	19.3% 25g	130g per day for Men 19-50 years
Sugars	4.56% 3.3g	8.9% 6.45g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	% 3.3g	% 6.2g	g per day for Men 19-50 years
Fiber	28% 10.6g	39% 15g	38g per day for Men 19-50 years
Protein	36.2% 20.3g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.87mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	13% 0.17mg	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	7.8% 31μg	9.57% 38.3μg	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	1.1% 0.99mg	0% 0mg	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	53.4% 8mg	245% 37mg	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

	Brazilnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	22.7% 227mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	275% 2.47mg	150% 1.35mg	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% 3.44mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	127% 533mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	75.4% 1.73mg	152% 3.5mg	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	147% 1028mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	4941% 2717μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.75mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	0.11% 3.97g	3700g per day for Men 19-50 years

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

• Dried Brazilnuts have 6.7 times more Vitamin B1 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 22.3 times more Vitamin B2, 12.4 times more Vitamin B3 and 4.6 times more Vitamin E than Dried Brazilnuts.
• Both Dried Brazilnuts and Oil Roasted Almonds have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 5 oz.
• Both Dried Brazilnuts as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Brazilnuts vs Oil Roasted Almonds:

• Dried Brazilnuts have 1.8 times more Copper, 1.4 times more Magnesium, 1.6 times more Phosphorus, 467.6 times more Selenium and 1.3 times more Zinc than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.8 times more Calcium, 1.5 times more Iron and 2 times more Manganese than Dried Brazilnuts.
• Both Dried Brazilnuts and Oil Roasted Almonds have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Brazilnuts have 1.2 times more Fat, 3.8 times more Saturated Fat, more Omega 3 and 1.8 times more Omega 6 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.5 times more Carbohydrate, 2 times more Sugars, 1.4 times more Fiber and 1.5 times more Protein than Dried Brazilnuts.
• Both Dried Brazilnuts and Oil Roasted Almonds have similar amounts of Energy per 5 oz.
• Both Dried Brazilnuts as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.