Comparing Nutrients in 5 ounces Brazilnuts VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Walnuts	9%	84%	7%

Macro Nutrients

	Brazilnuts	Walnuts	Recommended Dietary Allowance
Energy	32.2% 934kcal	32% 927kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	71.5% 23g	27% 8.7g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	804% 13g	1.6g per day for Men 19-50 years
Omega 6	203% 34.5g	318% 54g	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	15% 19.4g	130g per day for Men 19-50 years
Sugars	4.56% 3.3g	5.1% 3.7g	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	0.18% 0.13g	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	% 3.44g	g per day for Men 19-50 years
Fiber	28% 10.6g	25% 9.5g	38g per day for Men 19-50 years
Protein	36.2% 20.3g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.87mg	40.3% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	58.6% 0.76mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	81.7% 24.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.8% 31μg	34.7% 139μg	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	2.05% 1.84mg	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	6.6% 0.99mg	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	Walnuts	Recommended Dietary Allowance
Calcium	22.7% 227mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	275% 2.47mg	250% 2.25mg	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	51.6% 4.12mg	8mg per day for Men 19-50 years
Magnesium	127% 533mg	53.3% 224mg	420mg per day for Men 19-50 years
Manganese	75.4% 1.73mg	210% 4.84mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	66% 29.8μg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	4941% 2717μg	12.6% 6.95μg	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	40% 4.38mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	0.16% 5.77g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Walnuts per 5 oz

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

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

• 5 ounces of Brazilnuts have 1.8 times more Vitamin B1 and 8.1 times more Vitamin E than Walnuts.
• While 5 oz of English Walnuts contain 4.3 times more Vitamin B2, 3.8 times more Vitamin B3, 3.1 times more Vitamin B5, 5.3 times more Vitamin B6, 4.5 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 English 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 Walnuts:

• 5 ounces of Brazilnuts have 1.6 times more Calcium, 2.4 times more Magnesium, 2.1 times more Phosphorus, 1.5 times more Potassium, 391.2 times more Selenium and 1.3 times more Zinc than Walnuts.
• While 5 oz of English Walnuts contain 2.8 times more Manganese than Dried Brazilnuts.
• Both Brazilnuts and Walnuts contain similar levels of Copper and Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Brazilnuts have 2.6 times more Saturated Fat than Walnuts.
• While 5 oz of English Walnuts contain 252.2 times more Omega 3 and 1.6 times more Omega 6 than Dried Brazilnuts.
• Both Brazilnuts and Walnuts offer comparable quantities of Energy, Fat, Carbohydrate, Sugars, Fiber and Protein per five ounces.