Comparing Nutrients in 5 ounces Dry Roasted Walnuts with Salt VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Brazilnuts	Recommended Dietary Allowance
Energy	31.4% 911kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	88.7% 86g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	23.7% 7.6g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	752% 12g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	298% 50.6g	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	19.5% 25.3g	13% 16.6g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	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	26.5% 10g	28% 10.6g	38g per day for Men 19-50 years
Protein	36% 20.3g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.5% 0.74mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.5% 0.42mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.14mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.4% 0.75mg	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	32.2% 129μg	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	2.2% 2mg	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	8.5% 1.28mg	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Brazilnuts	Recommended Dietary Allowance
Calcium	10% 101mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	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	45.5% 3.64mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	NA	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	66.6% 466mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	60.8% 911mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.22mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	0.17% 6.22g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Brazilnuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Dry Roasted Walnuts with Salt vs Brazilnuts:

• 5 ounces of Dry Roasted Walnuts with Salt have 8.5 times more Vitamin B2, 7.5 times more Vitamin B3, 5.2 times more Vitamin B6, 4.1 times more Vitamin B9 and more Vitamin K than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 6.3 times more Vitamin E than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Brazilnuts provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Dry Roasted Walnuts with Salt 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 Dry Roasted Walnuts with Salt vs Brazilnuts:

• 5 ounces of Dry Roasted Walnuts with Salt have 214.3 times more Sodium than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 2.3 times more Calcium, 2.5 times more Magnesium, 2.2 times more Phosphorus, 1.4 times more Potassium, 383.4 times more Selenium and 1.4 times more Zinc than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Brazilnuts contain similar levels of Copper and Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry Roasted Walnuts with Salt have 235.9 times more Omega 3, 1.5 times more Omega 6, 1.5 times more Carbohydrate and 1.5 times more Sugars than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 3 times more Saturated Fat than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Brazilnuts offer comparable quantities of Energy, Fat, Fiber and Protein per five ounces.