Comparing Nutrients in 5 ounces Spanish Peanuts VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Spanish Peanuts	17%	73%	10%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Spanish Peanuts	Brazilnuts	Recommended Dietary Allowance
Energy	28% 808kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	72.5% 70.3g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	31.4% 10g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	143% 24.4g	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	17.3% 22.4g	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	35.4% 13.5g	28% 10.6g	38g per day for Men 19-50 years
Protein	66% 37g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Spanish Peanuts	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79.7% 0.96mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.6mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	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	85% 340μg	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	0% 0mg	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	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spanish Peanuts	Brazilnuts	Recommended Dietary Allowance
Calcium	15% 150mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	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	69.3% 5.54mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	63.4% 266mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	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	78.6% 550mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	31% 1055mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	18.6% 10.2μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	2.08% 31mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	0.24% 9.06g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Spanish Peanuts VS Brazilnuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Spanish Peanuts vs Brazilnuts:

• 5 ounces of Spanish Peanuts have 3.9 times more Vitamin B2, 54 times more Vitamin B3, 9.6 times more Vitamin B5, 3.4 times more Vitamin B6 and 10.9 times more Vitamin B9 than Brazilnuts.
• Both Spanish Peanuts and Brazilnuts provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Raw Spanish Peanuts as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Spanish Peanuts vs Brazilnuts:

• 5 ounces of Spanish Peanuts have 1.6 times more Iron and 2.2 times more Manganese than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 1.5 times more Calcium, 1.9 times more Copper, 2 times more Magnesium, 1.9 times more Phosphorus, 266.3 times more Selenium and 1.9 times more Zinc than Raw Spanish Peanuts.
• Both Spanish Peanuts and Brazilnuts contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Spanish Peanuts have 1.3 times more Carbohydrate, 1.3 times more Fiber and 1.8 times more Protein than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 1.4 times more Fat, 2.3 times more Saturated Fat, 3.6 times more Omega 3 and 1.4 times more Omega 6 than Raw Spanish Peanuts.
• Both Spanish Peanuts and Brazilnuts offer comparable quantities of Energy per five ounces.
• 5 ounces of Spanish Peanuts provide inadequate amounts of Omega 3