Comparing Nutrients in 5 ounces Brazilnuts VS Raspberries

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Raspberries	8%	10%	82%

Macro Nutrients

	Brazilnuts	Raspberries	Recommended Dietary Allowance
Energy	32.2% 934kcal	2.54% 73.7kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	71.5% 23g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	203% 34.5g	2.08% 0.35g	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	8.64% 6.27g	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	4.6% 3.33g	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	% 2.64g	g per day for Men 19-50 years
Sucrose	% 3.3g	% 0.28g	g per day for Men 19-50 years
Fiber	28% 10.6g	24.2% 9.2g	38g per day for Men 19-50 years
Protein	36.2% 20.3g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Raspberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.87mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	16.2% 4.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.8% 31μg	7.44% 29.8μg	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	41.3% 37mg	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	8.22% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Raspberries	Recommended Dietary Allowance
Calcium	22.7% 227mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	275% 2.47mg	14% 0.13mg	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	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	127% 533mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	75.4% 1.73mg	41.3% 0.95mg	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	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	4941% 2717μg	0.52% 0.28μg	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	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Raspberries per 5 oz

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

Lets compare vitamin content per 5 ounces of Brazilnuts vs Raspberries:

• 5 ounces of Brazilnuts have 19.3 times more Vitamin B1, 1.8 times more Vitamin B6 and 6.5 times more Vitamin E than Raspberries.
• While 5 oz of Raw Raspberries contain 2 times more Vitamin B3, 1.8 times more Vitamin B5, 37.4 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• Both Brazilnuts and Raspberries provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Dried Brazilnuts as well as Raw Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Brazilnuts vs Raspberries:

• 5 ounces of Brazilnuts have 6.4 times more Calcium, 19.4 times more Copper, 3.5 times more Iron, 17.1 times more Magnesium, 1.8 times more Manganese, 25 times more Phosphorus, 4.4 times more Potassium, 9585 times more Selenium and 9.7 times more Zinc than Raspberries.
• While 5 oz of Raw Raspberries contain 25.1 times more Water than Dried Brazilnuts.
• 5 ounces of Raspberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Brazilnuts have 12.7 times more Energy, 103.2 times more Fat, 849.2 times more Saturated Fat, 97.8 times more Omega 6 and 11.9 times more Protein than Raspberries.
• While 5 oz of Raw Raspberries contain 3.5 times more Omega 3, 1.9 times more Sugars and more Fructose than Dried Brazilnuts.
• Both Brazilnuts and Raspberries offer comparable quantities of Carbohydrate and Fiber per five ounces.
• 5 ounces of Raspberries provide inadequate amounts of Energy and Omega 6