Comparing Nutrients in 5 ounces Brazilnuts VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Brazilnuts	Valencia Oranges	Recommended Dietary Allowance
Energy	32.2% 934kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	71.5% 23g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	203% 34.5g	0.37% 0.062g	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	13% 17g	130g per day for Men 19-50 years
Sugars	4.56% 3.3g	NA	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	9.33% 3.54g	38g per day for Men 19-50 years
Protein	36.2% 20.3g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.87mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	6.87% 0.089mg	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	14% 55.3μg	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	76.4% 68.7mg	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	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	Valencia Oranges	Recommended Dietary Allowance
Calcium	22.7% 227mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	275% 2.47mg	5.83% 0.052mg	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	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	127% 533mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	75.4% 1.73mg	1.4% 0.033mg	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	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	7.46% 254mg	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	0% 0mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.75mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Brazilnuts vs Valencia Oranges:

• Dried Brazilnuts have 7.1 times more Vitamin B1 and 1.6 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.4 times more Vitamin B5, 1.8 times more Vitamin B9 and 69.3 times more Vitamin C than Dried Brazilnuts.
• Both Dried Brazilnuts and Raw Valencia Oranges have similar amounts of Vitamin B2 and Vitamin B3 per 5 oz.
• Both Dried Brazilnuts as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Brazilnuts vs Valencia Oranges:

• Dried Brazilnuts have 4 times more Calcium, 47.1 times more Copper, 27 times more Iron, 37.6 times more Magnesium, 53.2 times more Manganese, 42.6 times more Phosphorus, 3.7 times more Potassium and 67.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 25.2 times more Water than Dried Brazilnuts.

Comparison of macro-nutrients per 5 ounces:

• Dried Brazilnuts have 13.4 times more Energy, 223.7 times more Fat, 461 times more Saturated Fat, 2.3 times more Omega 3, 553.7 times more Omega 6, 3 times more Fiber and 13.8 times more Protein than Raw Valencia Oranges.
• Both Dried Brazilnuts and Raw Valencia Oranges have similar amounts of Carbohydrate per 5 oz.
• Both Dried Brazilnuts as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.