Comparing Nutrients in 5 ounces Raspberries VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Raspberries	Brazilnuts	Recommended Dietary Allowance
Energy	2.54% 73.7kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	2.08% 0.35g	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% 17g	13% 16.6g	130g per day for Men 19-50 years
Sugars	8.64% 6.27g	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	4.6% 3.33g	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	% 2.64g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 3.3g	g per day for Men 19-50 years
Fiber	24.2% 9.2g	28% 10.6g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Raspberries	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	3.78% 0.045mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.33% 0.47mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	16.2% 4.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	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	41.3% 37mg	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	8.22% 1.23mg	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.2% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Brazilnuts	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	12.2% 0.98mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	41.3% 0.95mg	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	5.87% 41mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Brazilnuts per 5 oz

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

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

• 5 ounces of Raspberries have 2 times more Vitamin B3, 1.8 times more Vitamin B5, 37.4 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 19.3 times more Vitamin B1, 1.8 times more Vitamin B6 and 6.5 times more Vitamin E than Raw Raspberries.
• Both Raspberries and Brazilnuts provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Raw Raspberries as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Raspberries vs Brazilnuts:

• 5 ounces of Raspberries have 25.1 times more Water than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 6.4 times more Calcium, 19.4 times more Copper, 3.5 times more Iron, 17.1 times more Magnesium, 1.8 times more Manganese, 25 times more Phosphorus, 4.4 times more Potassium, 9585 times more Selenium and 9.7 times more Zinc than Raw Raspberries.
• 5 ounces of Raspberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raspberries have 3.5 times more Omega 3, 1.9 times more Sugars and more Fructose than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 12.7 times more Energy, 103.2 times more Fat, 849.2 times more Saturated Fat, 97.8 times more Omega 6 and 11.9 times more Protein than Raw Raspberries.
• Both Raspberries and Brazilnuts offer comparable quantities of Carbohydrate and Fiber per five ounces.
• 5 ounces of Raspberries provide inadequate amounts of Energy and Omega 6