Comparing Nutrients in 5 ounces Brazilnuts VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Brazilnuts	Florida Oranges	Recommended Dietary Allowance
Energy	32.2% 934kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	71.5% 23g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	203% 34.5g	0.26% 0.044g	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	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	4.56% 3.3g	18% 13g	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	8.95% 3.4g	38g per day for Men 19-50 years
Protein	36.2% 20.3g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.87mg	12% 0.14mg	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	3.54% 0.57mg	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	5.56% 0.072mg	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	6.02% 24μg	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	71% 63.8mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Florida Oranges	Recommended Dietary Allowance
Calcium	22.7% 227mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	275% 2.47mg	6.14% 0.055mg	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	1.48% 0.034mg	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	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	4941% 2717μg	1.3% 0.71μg	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	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	3.34% 124g	3700g per day for Men 19-50 years

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

• Dried Brazilnuts have 6.2 times more Vitamin B1, 2 times more Vitamin B6, 1.3 times more Vitamin B9 and 31.4 times more Vitamin E than Raw Florida Oranges.
• While Raw Florida Oranges contain more Vitamin A, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 64.3 times more Vitamin C than Dried Brazilnuts.
• Both Dried Brazilnuts and Raw Florida Oranges have similar amounts of Vitamin B2 per 5 oz.
• Both Dried Brazilnuts as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Brazilnuts vs Florida Oranges:

• Dried Brazilnuts have 3.7 times more Calcium, 44.7 times more Copper, 27 times more Iron, 37.6 times more Magnesium, 51 times more Manganese, 60.4 times more Phosphorus, 3.9 times more Potassium, 3834 times more Selenium and 50.8 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 25.5 times more Water than Dried Brazilnuts.

Comparison of macro-nutrients per 5 ounces:

• Dried Brazilnuts have 14.3 times more Energy, 319.5 times more Fat, 645.4 times more Saturated Fat, 3.3 times more Omega 3, 785.9 times more Omega 6, 3.1 times more Fiber and 20.5 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 3.9 times more Sugars than Dried Brazilnuts.
• Both Dried Brazilnuts and Raw Florida Oranges have similar amounts of Carbohydrate per 5 oz.
• Both Dried Brazilnuts as well as Raw Florida Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.