Comparing Nutrients in 5 ounces Brazilnuts VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Brazilnuts	Glazed Walnuts	Recommended Dietary Allowance
Energy	32.2% 934kcal	24.4% 709kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	52% 50.6g	97g per day for Men 19-50 years
Saturated Fat	71.5% 23g	16% 5.06g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	NA	1.6g per day for Men 19-50 years
Omega 6	203% 34.5g	NA	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% 67.5g	130g per day for Men 19-50 years
Sugars	4.56% 3.3g	63% 45.6g	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	13.4% 5.1g	38g per day for Men 19-50 years
Protein	36.2% 20.3g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.87mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 0.99mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	53.4% 8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Glazed Walnuts	Recommended Dietary Allowance
Calcium	22.7% 227mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	275% 2.47mg	NA	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	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	127% 533mg	NA	420mg per day for Men 19-50 years
Manganese	75.4% 1.73mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	9.67% 329mg	3400mg per day for Men 19-50 years
Selenium	4941% 2717μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	42% 632mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.75mg	NA	11mg per day for Men 19-50 years
Water	0.13% 4.85g	0.24% 8.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Glazed Walnuts per 5 oz

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

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

• Both Dried Brazilnuts and Glazed Walnuts have similar amounts of vitamins per 5 oz
• Both Dried Brazilnuts as well as Glazed Walnuts have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Brazilnuts vs Glazed Walnuts:

• 5 ounces of Brazilnuts have 2.3 times more Calcium, 1.9 times more Iron and 2.8 times more Potassium than Glazed Walnuts.
• While 5 oz of Glazed Walnuts contain 148.7 times more Sodium than Dried Brazilnuts.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Brazilnuts have 1.3 times more Energy, 1.9 times more Fat, 4.5 times more Saturated Fat, 2.1 times more Fiber and 1.7 times more Protein than Glazed Walnuts.
• While 5 oz of Glazed Walnuts contain 4.1 times more Carbohydrate and 13.8 times more Sugars than Dried Brazilnuts.