Comparing Nutrients in 5 ounces Brazilnuts VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Brazilnuts	Cashew Nuts	Recommended Dietary Allowance
Energy	32.2% 934kcal	27% 784kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	64% 62g	97g per day for Men 19-50 years
Saturated Fat	71.5% 23g	34.5% 11g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	203% 34.5g	65% 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	33% 42.8g	130g per day for Men 19-50 years
Sugars	4.56% 3.3g	11.6% 8.38g	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	0.098% 0.071g	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	% 0.071g	g per day for Men 19-50 years
Sucrose	% 3.3g	% 8.24g	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	46% 26g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Cashew Nuts	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	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	45.5% 0.59mg	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	0.79% 0.71mg	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	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	40.3% 48.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Cashew Nuts	Recommended Dietary Allowance
Calcium	22.7% 227mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	275% 2.47mg	346% 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	118% 9.47mg	8mg per day for Men 19-50 years
Magnesium	127% 533mg	99% 414mg	420mg per day for Men 19-50 years
Manganese	75.4% 1.73mg	102% 2.35mg	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	120% 841mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	27.5% 936mg	3400mg per day for Men 19-50 years
Selenium	4941% 2717μg	51.3% 28.2μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.75mg	74.5% 8.2mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	0.2% 7.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Cashew Nuts per 5 oz

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

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

• 5 ounces of Brazilnuts have 1.5 times more Vitamin B1 and 6.3 times more Vitamin E than Cashew Nuts.
• While 5 oz of Raw Cashew Nuts contain 1.7 times more Vitamin B2, 3.6 times more Vitamin B3, 4.7 times more Vitamin B5, 4.1 times more Vitamin B6 and more Vitamin K than Dried Brazilnuts.
• Both Brazilnuts and Cashew Nuts provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Dried Brazilnuts as well as Raw Cashew Nuts 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 Nuts:

• 5 ounces of Brazilnuts have 4.3 times more Calcium, 1.3 times more Magnesium, 1.2 times more Phosphorus and 96.3 times more Selenium than Cashew Nuts.
• While 5 oz of Raw Cashew Nuts contain 1.3 times more Copper, 2.7 times more Iron, 1.4 times more Manganese and 1.4 times more Zinc than Dried Brazilnuts.
• Both Brazilnuts and Cashew Nuts contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Brazilnuts have 1.5 times more Fat, 2.1 times more Saturated Fat, 3.1 times more Omega 6 and 2.3 times more Fiber than Cashew Nuts.
• While 5 oz of Raw Cashew Nuts contain 1.7 times more Omega 3, 2.6 times more Carbohydrate, 2.5 times more Sugars and 1.3 times more Protein than Dried Brazilnuts.
• Both Brazilnuts and Cashew Nuts offer comparable quantities of Energy per five ounces.