Comparing Nutrients in 5 ounces Brazilnuts VS Sesame Butter

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Sesame Butter	12%	73%	15%

Macro Nutrients

	Brazilnuts	Sesame Butter	Recommended Dietary Allowance
Energy	32.2% 934kcal	28.6% 831kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	74.3% 72g	97g per day for Men 19-50 years
Saturated Fat	71.5% 23g	31.6% 10g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	34% 0.55g	1.6g per day for Men 19-50 years
Omega 6	203% 34.5g	183% 31g	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	26.2% 34g	130g per day for Men 19-50 years
Sugars	4.56% 3.3g	NA	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	20.5% 7.8g	38g per day for Men 19-50 years
Protein	36.2% 20.3g	45.8% 25.6g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Sesame Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.87mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	59.4% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	1.47% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	89% 1.16mg	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	35.4% 142μg	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% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Sesame Butter	Recommended Dietary Allowance
Calcium	22.7% 227mg	136% 1361mg	1000mg per day for Men 19-50 years
Copper	275% 2.47mg	664% 5.97mg	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	340% 27.2mg	8mg per day for Men 19-50 years
Magnesium	127% 533mg	122% 513mg	420mg per day for Men 19-50 years
Manganese	75.4% 1.73mg	157% 3.6mg	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	133% 934mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	24.3% 825mg	3400mg per day for Men 19-50 years
Selenium	4941% 2717μg	91% 50.3μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.75mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	0.061% 2.27g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Sesame Butter per 5 oz

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

Lets compare vitamin content per 5 ounces of Brazilnuts vs Sesame Butter:

• 5 ounces of Brazilnuts have 2.6 times more Vitamin B1 and 3.5 times more Vitamin B5 than Sesame Butter.
• While 5 oz of Sesame Butter paste contain 5.7 times more Vitamin B2, 22.7 times more Vitamin B3, 8.1 times more Vitamin B6 and 4.5 times more Vitamin B9 than Dried Brazilnuts.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• 5 ounces of Sesame Butter have insufficient amounts of Vitamin B5
• Both Dried Brazilnuts as well as Sesame Butter paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Brazilnuts vs Sesame Butter:

• 5 ounces of Brazilnuts have 54 times more Selenium than Sesame Butter.
• While 5 oz of Sesame Butter paste contain 6 times more Calcium, 2.4 times more Copper, 7.9 times more Iron, 2.1 times more Manganese and 1.8 times more Zinc than Dried Brazilnuts.
• Both Brazilnuts and Sesame Butter contain similar levels of Magnesium, Phosphorus and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Brazilnuts have 1.3 times more Fat, 2.3 times more Saturated Fat and 1.4 times more Fiber than Sesame Butter.
• While 5 oz of Sesame Butter paste contain 10.7 times more Omega 3, 2 times more Carbohydrate and 1.3 times more Protein than Dried Brazilnuts.
• Both Brazilnuts and Sesame Butter offer comparable quantities of Energy and Omega 6 per five ounces.