Comparing Nutrients in 5 ounces Brazilnuts VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Brazilnuts	Black Walnuts	Recommended Dietary Allowance
Energy	32.2% 934kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	86.7% 84g	97g per day for Men 19-50 years
Saturated Fat	71.5% 23g	15.4% 4.94g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	237% 3.8g	1.6g per day for Men 19-50 years
Omega 6	203% 34.5g	281% 48g	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	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	4.56% 3.3g	2.15% 1.56g	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	% 1.4g	g per day for Men 19-50 years
Fiber	28% 10.6g	25.4% 9.64g	38g per day for Men 19-50 years
Protein	36.2% 20.3g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Black Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.87mg	6.73% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	63.6% 0.83mg	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	11% 44μg	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	2.68% 2.4mg	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	19.7% 2.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Black Walnuts	Recommended Dietary Allowance
Calcium	22.7% 227mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	275% 2.47mg	214% 1.93mg	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	55.3% 4.42mg	8mg per day for Men 19-50 years
Magnesium	127% 533mg	68% 285mg	420mg per day for Men 19-50 years
Manganese	75.4% 1.73mg	240% 5.52mg	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	104% 727mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	22% 741mg	3400mg per day for Men 19-50 years
Selenium	4941% 2717μg	44% 24μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.75mg	43.4% 4.78mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	0.17% 6.46g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Black Walnuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Brazilnuts vs Black Walnuts:

• 5 ounces of Brazilnuts have 10.8 times more Vitamin B1 and 2.7 times more Vitamin E than Black Walnuts.
• While 5 oz of Dried Black Walnuts contain 3.7 times more Vitamin B2, 1.6 times more Vitamin B3, 9 times more Vitamin B5, 5.8 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Dried Brazilnuts.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Dried Brazilnuts as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Brazilnuts vs Black Walnuts:

• 5 ounces of Brazilnuts have 2.6 times more Calcium, 1.3 times more Copper, 1.9 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium, 112.8 times more Selenium and 1.2 times more Zinc than Black Walnuts.
• While 5 oz of Dried Black Walnuts contain 1.3 times more Iron and 3.2 times more Manganese than Dried Brazilnuts.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Brazilnuts have 4.6 times more Saturated Fat, 1.2 times more Carbohydrate and 2.1 times more Sugars than Black Walnuts.
• While 5 oz of Dried Black Walnuts contain 74.4 times more Omega 3, 1.4 times more Omega 6 and 1.7 times more Protein than Dried Brazilnuts.
• Both Brazilnuts and Black Walnuts offer comparable quantities of Energy, Fat and Fiber per five ounces.