Comparing Nutrients in 5 ounces Black Walnuts VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Black Walnuts	Brazilnuts	Recommended Dietary Allowance
Energy	30.3% 877kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	86.7% 84g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	15.4% 4.94g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	237% 3.8g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	281% 48g	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	10.4% 13.6g	13% 16.6g	130g per day for Men 19-50 years
Sugars	2.15% 1.56g	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	0.098% 0.071g	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	% 0.071g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 3.3g	g per day for Men 19-50 years
Fiber	25.4% 9.64g	28% 10.6g	38g per day for Men 19-50 years
Protein	61% 34g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.73% 0.081mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.6% 0.83mg	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	11% 44μg	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	2.68% 2.4mg	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	19.7% 2.95mg	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Brazilnuts	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	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	55.3% 4.42mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	240% 5.52mg	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	104% 727mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	22% 741mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	44% 24μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	43.4% 4.78mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	0.17% 6.46g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Walnuts VS Brazilnuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Black Walnuts vs Brazilnuts:

• 5 ounces of Black Walnuts have 3.7 times more Vitamin B2, 1.6 times more Vitamin B3, 9 times more Vitamin B5, 5.8 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 10.8 times more Vitamin B1 and 2.7 times more Vitamin E than Dried Black Walnuts.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Dried Black Walnuts as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Black Walnuts vs Brazilnuts:

• 5 ounces of Black Walnuts have 1.3 times more Iron and 3.2 times more Manganese than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 2.6 times more Calcium, 1.3 times more Copper, 1.9 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium and 112.8 times more Selenium than Dried Black Walnuts.
• Both Black Walnuts and Brazilnuts contain similar levels of Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Black Walnuts have 74.4 times more Omega 3, 1.4 times more Omega 6 and 1.7 times more Protein than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 4.6 times more Saturated Fat and 2.1 times more Sugars than Dried Black Walnuts.
• Both Black Walnuts and Brazilnuts offer comparable quantities of Energy, Fat, Carbohydrate and Fiber per five ounces.