Nutrient Comparison: Brazilnuts VS Russet Potatoes per 5 oz
Compare the macro and micronutrient content in 5 oz of Brazilnuts versus 5 oz of Russet Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 5 ounces of Brazilnuts vs Russet Potatoes:
- 5 ounces of Brazilnuts have 7.5 times more Vitamin B1, 1.6 times more Vitamin B9 and 565 times more Vitamin E than Russet Potatoes.
- While 5 oz of Raw Whole Russet Potatoes contain 3.5 times more Vitamin B3, 1.6 times more Vitamin B5, 3.4 times more Vitamin B6 and 8.1 times more Vitamin C than Dried Brazilnuts.
- Both Brazilnuts and Russet Potatoes provide similar amounts of Vitamin B2 per five ounces.
- 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
- 5 ounces of Russet Potatoes have insufficient amounts of Vitamin E
- Both Dried Brazilnuts as well as Raw Whole Russet Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.
Comparing minerals per 5 ounces for Brazilnuts vs Russet Potatoes:
- 5 ounces of Brazilnuts have 12.3 times more Calcium, 16.9 times more Copper, 2.8 times more Iron, 16.3 times more Magnesium, 7.8 times more Manganese, 13.2 times more Phosphorus, 1.6 times more Potassium, 4792.5 times more Selenium and 14 times more Zinc than Russet Potatoes.
- While 5 oz of Raw Whole Russet Potatoes contain 23 times more Water than Dried Brazilnuts.
- 5 ounces of Russet Potatoes lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 5 ounces:
- 5 ounces of Brazilnuts have 8.3 times more Energy, 838.8 times more Fat, 620.5 times more Saturated Fat, 3.6 times more Omega 3, 761.3 times more Omega 6, 3.8 times more Sugars, 5.8 times more Fiber and 6.7 times more Protein than Russet Potatoes.
- While 5 oz of Raw Whole Russet Potatoes contain 1.5 times more Carbohydrate than Dried Brazilnuts.
- 5 ounces of Russet Potatoes provide inadequate amounts of Omega 3 and Omega 6