Comparing Nutrients in 5 ounces Oranges VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Oranges	Brazilnuts	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	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	13% 16.7g	13% 16.6g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	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	8.95% 3.4g	28% 10.6g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Brazilnuts	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	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	10.6% 42.5μg	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	83.8% 75.4mg	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	1.7% 0.26mg	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Brazilnuts	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	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	1.77% 0.14mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	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	2.83% 20mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	3.32% 123g	0.13% 4.85g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A, 1.4 times more Vitamin B5, 1.4 times more Vitamin B9 and 76 times more Vitamin C than Dried Brazilnuts.
• While Dried Brazilnuts contain 7.1 times more Vitamin B1, 1.7 times more Vitamin B6 and 31.4 times more Vitamin E than Raw Oranges.
• Both Raw Oranges and Dried Brazilnuts have similar amounts of Vitamin B2 and Vitamin B3 per 5 oz.
• Both Raw Oranges as well as Dried Brazilnuts have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Brazilnuts:

• Raw Oranges have 25.4 times more Water than Dried Brazilnuts.
• While Dried Brazilnuts contain 4 times more Calcium, 38.7 times more Copper, 24.3 times more Iron, 37.6 times more Magnesium, 48.9 times more Manganese, 51.8 times more Phosphorus, 3.6 times more Potassium, 3834 times more Selenium and 58 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges have 4 times more Sugars than Dried Brazilnuts.
• While Dried Brazilnuts contain 14 times more Energy, 559.2 times more Fat, 1075.6 times more Saturated Fat, 5.1 times more Omega 3, 1353.5 times more Omega 6, 3.1 times more Fiber and 15.2 times more Protein than Raw Oranges.
• Both Raw Oranges and Dried Brazilnuts have similar amounts of Carbohydrate per 5 oz.
• Both Raw Oranges as well as Dried Brazilnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.