Comparing Nutrients in 5 ounces Brazilnuts VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Brazilnuts	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	32.2% 934kcal	28.3% 822kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	70% 67.7g	97g per day for Men 19-50 years
Saturated Fat	71.5% 23g	37.6% 12g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	6.02% 0.096g	1.6g per day for Men 19-50 years
Omega 6	203% 34.5g	70.7% 12g	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	32.6% 42.3g	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	0.16% 0.11g	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	% 0.11g	g per day for Men 19-50 years
Sucrose	% 3.3g	% 6.86g	g per day for Men 19-50 years
Fiber	28% 10.6g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	36.2% 20.3g	42.6% 24g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Oil 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	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	23.8% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	35.2% 0.46mg	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	8.86% 35.4μg	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	0.47% 0.43mg	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	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	22.7% 227mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	275% 2.47mg	322% 2.9mg	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	107% 8.58mg	8mg per day for Men 19-50 years
Magnesium	127% 533mg	92% 387mg	420mg per day for Men 19-50 years
Manganese	75.4% 1.73mg	103% 2.36mg	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	108% 753mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	26.3% 896mg	3400mg per day for Men 19-50 years
Selenium	4941% 2717μg	52.3% 28.8μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.75mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	0.13% 4.93g	3700g per day for Men 19-50 years

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

• Dried Brazilnuts have 1.7 times more Vitamin B1 and 6.1 times more Vitamin E than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 6.2 times more Vitamin B2, 5.9 times more Vitamin B3, 4.8 times more Vitamin B5, 3.2 times more Vitamin B6 and more Vitamin K than Dried Brazilnuts.
• Both Dried Brazilnuts and Oil Roasted Cashew Nuts have similar amounts of Vitamin B9 per 5 oz.
• Both Dried Brazilnuts as well as Oil 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 Oil Roasted Cashews:

• Dried Brazilnuts have 3.7 times more Calcium, 1.4 times more Magnesium, 1.4 times more Phosphorus and 94.4 times more Selenium than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 2.5 times more Iron, 1.4 times more Manganese and 1.3 times more Zinc than Dried Brazilnuts.
• Both Dried Brazilnuts and Oil Roasted Cashew Nuts have similar amounts of Copper and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Brazilnuts have 1.4 times more Fat, 1.9 times more Saturated Fat, 2.9 times more Omega 6 and 2.3 times more Fiber than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 1.9 times more Omega 3, 2.5 times more Carbohydrate and 2.2 times more Sugars than Dried Brazilnuts.
• Both Dried Brazilnuts and Oil Roasted Cashew Nuts have similar amounts of Energy and Protein per 5 oz.
• Both Dried Brazilnuts as well as Oil Roasted Cashew Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.