Comparing Nutrients in 5 ounces Brazilnuts VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Flaxseed	13%	67%	20%

Macro Nutrients

	Brazilnuts	Flaxseed	Recommended Dietary Allowance
Energy	32.2% 934kcal	26% 757kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	61.6% 59.8g	97g per day for Men 19-50 years
Saturated Fat	71.5% 23g	16.2% 5.2g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	2021% 32.3g	1.6g per day for Men 19-50 years
Omega 6	203% 34.5g	49.2% 8.37g	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	31.5% 41g	130g per day for Men 19-50 years
Sugars	4.56% 3.3g	3.03% 2.2g	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	0% 0g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	% 3.3g	% 1.63g	g per day for Men 19-50 years
Fiber	28% 10.6g	102% 38.7g	38g per day for Men 19-50 years
Protein	36.2% 20.3g	46.3% 26g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Flaxseed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.87mg	194% 2.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	160% 48μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.8% 31μg	31% 123μg	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	0.94% 0.85mg	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	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.08% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Flaxseed	Recommended Dietary Allowance
Calcium	22.7% 227mg	36% 361mg	1000mg per day for Men 19-50 years
Copper	275% 2.47mg	192% 1.73mg	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	102% 8.12mg	8mg per day for Men 19-50 years
Magnesium	127% 533mg	132% 556mg	420mg per day for Men 19-50 years
Manganese	75.4% 1.73mg	153% 3.5mg	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	130% 910mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	34% 1152mg	3400mg per day for Men 19-50 years
Selenium	4941% 2717μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.75mg	56% 6.15mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	0.27% 9.87g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Flaxseed per 5 oz

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

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

• 5 ounces of Brazilnuts have 18.2 times more Vitamin E than Flaxseed.
• While 5 oz of Flaxseed contain 2.7 times more Vitamin B1, 4.6 times more Vitamin B2, 10.4 times more Vitamin B3, 5.4 times more Vitamin B5, 4.7 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin K than Dried Brazilnuts.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Dried Brazilnuts as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Brazilnuts vs Flaxseed:

• 5 ounces of Brazilnuts have 1.4 times more Copper and 75.5 times more Selenium than Flaxseed.
• While 5 oz of Flaxseed contain 1.6 times more Calcium, 2.4 times more Iron, 2 times more Manganese and 10 times more Sodium than Dried Brazilnuts.
• Both Brazilnuts and Flaxseed contain similar levels of Magnesium, Phosphorus, Potassium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Brazilnuts have 1.2 times more Energy, 1.6 times more Fat, 4.4 times more Saturated Fat, 4.1 times more Omega 6 and 1.5 times more Sugars than Flaxseed.
• While 5 oz of Flaxseed contain 633.7 times more Omega 3, 2.5 times more Carbohydrate, 3.6 times more Fiber and 1.3 times more Protein than Dried Brazilnuts.