Comparing Nutrients in 5 ounces Brazilnuts VS Cashew Butter

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Cashew Butter	11%	71%	18%

Macro Nutrients

	Brazilnuts	Cashew Butter	Recommended Dietary Allowance
Energy	32.2% 934kcal	28.7% 832kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	72.2% 70g	97g per day for Men 19-50 years
Saturated Fat	71.5% 23g	43.2% 14g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	203% 34.5g	68% 11.6g	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	30% 39g	130g per day for Men 19-50 years
Sugars	4.56% 3.3g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 3.3g	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	36.2% 20.3g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Cashew Butter	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	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	20.4% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	27.5% 0.36mg	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	24% 96μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Cashew Butter	Recommended Dietary Allowance
Calcium	22.7% 227mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	275% 2.47mg	345% 3.1mg	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	89% 7.13mg	8mg per day for Men 19-50 years
Magnesium	127% 533mg	87% 366mg	420mg per day for Men 19-50 years
Manganese	75.4% 1.73mg	50.2% 1.16mg	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	93% 648mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	22.8% 774mg	3400mg per day for Men 19-50 years
Selenium	4941% 2717μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.75mg	66.5% 7.3mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	0.11% 4.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Cashew Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Brazilnuts versus 5 oz of Cashew Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Brazilnuts vs Cashew Butter:

• 5 ounces of Brazilnuts have 2 times more Vitamin B1 than Cashew Butter.
• While 5 oz of Plain Cashew Butter no Salt contain 5.3 times more Vitamin B2, 5.4 times more Vitamin B3, 6.5 times more Vitamin B5, 2.5 times more Vitamin B6 and 3.1 times more Vitamin B9 than Dried Brazilnuts.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Dried Brazilnuts as well as Plain Cashew Butter no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Brazilnuts vs Cashew Butter:

• 5 ounces of Brazilnuts have 3.7 times more Calcium, 1.5 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus, 1.2 times more Potassium and 166.7 times more Selenium than Cashew Butter.
• While 5 oz of Plain Cashew Butter no Salt contain 1.3 times more Copper, 2.1 times more Iron and 1.3 times more Zinc than Dried Brazilnuts.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Brazilnuts have 1.4 times more Fat, 1.7 times more Saturated Fat, 3 times more Omega 6 and 3.8 times more Fiber than Cashew Butter.
• While 5 oz of Plain Cashew Butter no Salt contain 4.8 times more Omega 3 and 2.3 times more Carbohydrate than Dried Brazilnuts.
• Both Brazilnuts and Cashew Butter offer comparable quantities of Energy and Protein per five ounces.