Comparing Nutrients in 5 ounces Hickorynuts VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Hickorynuts	7%	82%	11%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Hickorynuts	Brazilnuts	Recommended Dietary Allowance
Energy	32% 931kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	94% 91g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	31% 9.98g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	93% 1.5g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	172% 29.2g	203% 34.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	13% 16.6g	130g per day for Men 19-50 years
Sugars	NA	4.56% 3.3g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.3g	g per day for Men 19-50 years
Fiber	24% 9.07g	28% 10.6g	38g per day for Men 19-50 years
Protein	32% 18g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Hickorynuts	Brazilnuts	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.23mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.04% 1.3mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.6% 2.5mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	11% 0.14mg	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	14% 56.7μg	7.8% 31μg	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	3.15% 2.83mg	1.1% 0.99mg	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	NA	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hickorynuts	Brazilnuts	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	275% 2.47mg	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	37.6% 3mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	58.4% 245mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	284% 6.53mg	75.4% 1.73mg	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	68% 476mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	18% 618mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	0.1% 3.76g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Hickorynuts VS Brazilnuts per 5 oz

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

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

• 5 ounces of Hickorynuts have 1.4 times more Vitamin B1, 3.7 times more Vitamin B2, 3.1 times more Vitamin B3, 9.5 times more Vitamin B5, 1.9 times more Vitamin B6, 1.8 times more Vitamin B9 and 2.9 times more Vitamin C than Brazilnuts.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Dried Hickorynuts as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Hickorynuts vs Brazilnuts:

• 5 ounces of Hickorynuts have 3.8 times more Manganese than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 2.6 times more Calcium, 2.4 times more Copper, 2.2 times more Magnesium, 2.2 times more Phosphorus, 1.5 times more Potassium and 236.7 times more Selenium than Dried Hickorynuts.
• Both Hickorynuts and Brazilnuts contain similar levels of Iron and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Hickorynuts have 29.1 times more Omega 3 and 1.6 times more Carbohydrate than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 2.3 times more Saturated Fat than Dried Hickorynuts.
• Both Hickorynuts and Brazilnuts offer comparable quantities of Energy, Fat, Omega 6, Fiber and Protein per five ounces.