Comparing Nutrients in 5 ounces Brazilnuts VS Shredded Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Shredded Sweetened Dried Coconut Meat	2%	61%	37%

Macro Nutrients

	Brazilnuts	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	32.2% 934kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	52% 50.3g	97g per day for Men 19-50 years
Saturated Fat	71.5% 23g	139% 44.6g	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	3.24% 0.55g	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	52% 67.6g	130g per day for Men 19-50 years
Sugars	4.56% 3.3g	84.4% 61g	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	16.8% 6.38g	38g per day for Men 19-50 years
Protein	36.2% 20.3g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Shredded Sweetened Dried Coconut Meat	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	3.66% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	20.5% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	29.5% 0.38mg	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	2.83% 11.3μg	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	1.1% 0.99mg	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	3.7% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	22.7% 227mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	275% 2.47mg	49.3% 0.44mg	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	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	127% 533mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	75.4% 1.73mg	153% 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	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	4941% 2717μg	43% 23.7μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	24.8% 371mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.75mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	0.48% 17.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Shredded Sweetened Dried Coconut Meat per 5 oz

Compare the macro and micronutrient content in 5 oz of Brazilnuts versus 5 oz of Shredded Sweetened Dried Coconut Meat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Brazilnuts vs Shredded Sweetened Dried Coconut Meat:

• 5 ounces of Brazilnuts have 19.9 times more Vitamin B1, 1.8 times more Vitamin B2, 2.8 times more Vitamin B9 and 14.5 times more Vitamin E than Shredded Sweetened Dried Coconut Meat.
• While 5 oz of Shredded Sweetened Dried Coconut Meat contain 1.6 times more Vitamin B3, 3.9 times more Vitamin B5 and 2.7 times more Vitamin B6 than Dried Brazilnuts.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• 5 ounces of Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2
• Both Dried Brazilnuts as well as Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Brazilnuts vs Shredded Sweetened Dried Coconut Meat:

• 5 ounces of Brazilnuts have 10.7 times more Calcium, 5.6 times more Copper, 1.3 times more Iron, 7.5 times more Magnesium, 6.8 times more Phosphorus, 2 times more Potassium, 114.8 times more Selenium and 2.2 times more Zinc than Shredded Sweetened Dried Coconut Meat.
• While 5 oz of Shredded Sweetened Dried Coconut Meat contain 2 times more Manganese and 87.3 times more Sodium than Dried Brazilnuts.
• 5 ounces of Shredded Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Brazilnuts have 1.3 times more Energy, 1.9 times more Fat, more Omega 3, 62.8 times more Omega 6, 1.7 times more Fiber and 5 times more Protein than Shredded Sweetened Dried Coconut Meat.
• While 5 oz of Shredded Sweetened Dried Coconut Meat contain 2 times more Saturated Fat, 4.1 times more Carbohydrate and 18.5 times more Sugars than Dried Brazilnuts.
• 5 ounces of Shredded Sweetened Dried Coconut Meat provide inadequate amounts of Omega 3