Comparing Nutrients in 5 ounces Pomegranates VS Brazilnuts

Macros Ratio

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

Macro Nutrients

	Pomegranates	Brazilnuts	Recommended Dietary Allowance
Energy	4.06% 118kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.66g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	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	20.4% 26.5g	13% 16.6g	130g per day for Men 19-50 years
Sugars	26.7% 19.4g	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	15% 5.67g	28% 10.6g	38g per day for Men 19-50 years
Protein	4.23% 2.37g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Pomegranates	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.18% 0.11mg	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	13.5% 54μg	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	16% 14.5mg	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	5.67% 0.85mg	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.4% 23.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pomegranates	Brazilnuts	Recommended Dietary Allowance
Calcium	1.4% 14mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	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	5.3% 0.43mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	7.33% 0.17mg	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	7.3% 51mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	9.84% 335mg	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	0.28% 4.25mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	3% 110g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Pomegranates VS Brazilnuts per 5 oz

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

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

• 5 ounces of Pomegranates have 1.5 times more Vitamin B2, 2 times more Vitamin B5, 1.7 times more Vitamin B9, 14.6 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 9.2 times more Vitamin B1, 1.3 times more Vitamin B6 and 9.4 times more Vitamin E than Raw Pomegranates.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Pomegranates as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Pomegranates vs Brazilnuts:

• 5 ounces of Pomegranates have 22.8 times more Water than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 16 times more Calcium, 11 times more Copper, 8.1 times more Iron, 31.3 times more Magnesium, 10.3 times more Manganese, 20.1 times more Phosphorus, 2.8 times more Potassium, 3834 times more Selenium and 11.6 times more Zinc than Raw Pomegranates.
• 5 ounces of Pomegranates lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pomegranates have 1.6 times more Carbohydrate and 5.9 times more Sugars than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 7.9 times more Energy, 57.4 times more Fat, 134.5 times more Saturated Fat, more Omega 3, 308.4 times more Omega 6, 1.9 times more Fiber and 8.6 times more Protein than Raw Pomegranates.
• 5 ounces of Pomegranates provide inadequate amounts of Omega 3 and Omega 6