Comparing Nutrients in 5 ounces Brazilnuts VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Brazilnuts	Roasted Cashews	Recommended Dietary Allowance
Energy	32.2% 934kcal	28% 814kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	67.7% 65.7g	97g per day for Men 19-50 years
Saturated Fat	71.5% 23g	40.6% 13g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	203% 34.5g	64% 11g	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	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	4.56% 3.3g	9.8% 7.1g	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	11% 4.25g	38g per day for Men 19-50 years
Protein	36.2% 20.3g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Roasted Cashews	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	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	34.6% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	28% 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	24.5% 98μg	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	8.7% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Roasted Cashews	Recommended Dietary Allowance
Calcium	22.7% 227mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	275% 2.47mg	350% 3.15mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	127% 533mg	87.7% 369mg	420mg per day for Men 19-50 years
Manganese	75.4% 1.73mg	51% 1.17mg	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	99% 695mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	23.6% 801mg	3400mg per day for Men 19-50 years
Selenium	4941% 2717μg	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.75mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	0.065% 2.4g	3700g per day for Men 19-50 years

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

• Dried Brazilnuts have 3.1 times more Vitamin B1 and 6.1 times more Vitamin E than Dry Roasted Cashew Nuts.
• While Dry Roasted Cashew Nuts contain 5.7 times more Vitamin B2, 4.7 times more Vitamin B3, 6.6 times more Vitamin B5, 2.5 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin K than Dried Brazilnuts.
• Both Dried Brazilnuts as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Brazilnuts vs Roasted Cashews:

• Dried Brazilnuts have 3.6 times more Calcium, 1.4 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus and 163.8 times more Selenium than Dry Roasted Cashew Nuts.
• While Dry Roasted Cashew Nuts contain 1.3 times more Copper, 2.5 times more Iron, 5.3 times more Sodium and 1.4 times more Zinc than Dried Brazilnuts.
• Both Dried Brazilnuts and Dry Roasted Cashew Nuts have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Brazilnuts have 1.4 times more Fat, 1.8 times more Saturated Fat, 3.2 times more Omega 6 and 2.5 times more Fiber than Dry Roasted Cashew Nuts.
• While Dry Roasted Cashew Nuts contain 4.5 times more Omega 3, 2.8 times more Carbohydrate and 2.2 times more Sugars than Dried Brazilnuts.
• Both Dried Brazilnuts and Dry Roasted Cashew Nuts have similar amounts of Energy and Protein per 5 oz.
• Both Dried Brazilnuts as well as Dry Roasted Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.