Comparing Nutrients in 5 ounces Brazilnuts VS Bosc Pears

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Bosc Pears	2%	1%	97%

Macro Nutrients

	Brazilnuts	Bosc Pears	Recommended Dietary Allowance
Energy	32.2% 934kcal	3.27% 95kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	71.5% 23g	NA	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	NA	290mg per day for Men 19-50 years
Carbohydrate	13% 16.6g	17.6% 23g	130g per day for Men 19-50 years
Sugars	4.56% 3.3g	20% 14.5g	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	11% 8g	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	% 3.5g	g per day for Men 19-50 years
Sucrose	% 3.3g	% 3g	g per day for Men 19-50 years
Fiber	28% 10.6g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	36.2% 20.3g	0.91% 0.51g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Bosc Pears	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	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	2.5% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	1.35% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	1.6% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	2.3% 0.03mg	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	2.5% 9.92μg	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	4.4% 3.97mg	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	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.14% 7.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Bosc Pears	Recommended Dietary Allowance
Calcium	22.7% 227mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	275% 2.47mg	16.4% 0.15mg	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	2.66% 0.21mg	8mg per day for Men 19-50 years
Magnesium	127% 533mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	75.4% 1.73mg	2.9% 0.067mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	4941% 2717μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.75mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Bosc Pears per 5 oz

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

Lets compare vitamin content per 5 ounces of Brazilnuts vs Bosc Pears:

• 5 ounces of Brazilnuts have 51.4 times more Vitamin B1, 1.5 times more Vitamin B2, 3.2 times more Vitamin B5, 4.8 times more Vitamin B6, 3.1 times more Vitamin B9 and 47.1 times more Vitamin E than Bosc Pears.
• While 5 oz of Raw Bosc Pears contain 4 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin C and Vitamin K
• 5 ounces of Bosc Pears have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Dried Brazilnuts as well as Raw Bosc Pears have insufficient amounts of Vitamin A and Vitamin B3 in five ounces.

Comparing minerals per 5 ounces for Brazilnuts vs Bosc Pears:

• 5 ounces of Brazilnuts have 16 times more Calcium, 16.8 times more Copper, 16.2 times more Iron, 53.7 times more Magnesium, 26 times more Manganese, 51.8 times more Phosphorus, 5.4 times more Potassium, more Selenium and 31.2 times more Zinc than Bosc Pears.
• While 5 oz of Raw Bosc Pears contain 24.3 times more Water than Dried Brazilnuts.
• 5 ounces of Bosc Pears lack sufficient amounts of Calcium, Iron, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Brazilnuts have 9.8 times more Energy, 745.6 times more Fat, 2.4 times more Fiber and 39.8 times more Protein than Bosc Pears.
• While 5 oz of Raw Bosc Pears contain 1.4 times more Carbohydrate, 4.4 times more Sugars and more Fructose than Dried Brazilnuts.
• 5 ounces of Bosc Pears provide inadequate amounts of Protein