Comparing Nutrients in 7 ounces Almonds VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Almonds	Brazilnuts	Recommended Dietary Allowance
Energy	39.6% 1149kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	100% 32g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	284% 48.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	18% 23.3g	130g per day for Men 19-50 years
Sugars	12% 8.63g	6.38% 4.62g	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	0.3% 0.22g	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	% 0.34g	% 0g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 4.62g	g per day for Men 19-50 years
Fiber	65.3% 25g	39% 15g	38g per day for Men 19-50 years
Protein	75% 42g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	11% 43.7μg	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	1.54% 1.4mg	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	339% 51mg	74.7% 11.2mg	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

	Almonds	Brazilnuts	Recommended Dietary Allowance
Calcium	53.4% 534mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	384% 3.46mg	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	92% 7.36mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	106% 2.43mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.18% 6.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Brazilnuts:

• Almonds have 32.5 times more Vitamin B2, 12.3 times more Vitamin B3, 2.6 times more Vitamin B5, 1.4 times more Vitamin B6, 2 times more Vitamin B9 and 4.5 times more Vitamin E than Dried Brazilnuts.
• While Dried Brazilnuts contain 3 times more Vitamin B1 than Almonds.
• Both Almonds as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Brazilnuts:

• Almonds have 1.7 times more Calcium, 1.5 times more Iron and 1.8 times more Manganese than Dried Brazilnuts.
• While Dried Brazilnuts contain 1.7 times more Copper, 1.4 times more Magnesium, 1.5 times more Phosphorus, 467.6 times more Selenium and 1.3 times more Zinc than Almonds.
• Both Almonds and Dried Brazilnuts have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 1.8 times more Carbohydrate, 1.9 times more Sugars, 1.7 times more Fiber and 1.5 times more Protein than Dried Brazilnuts.
• While Dried Brazilnuts contain 1.3 times more Fat, 4.2 times more Saturated Fat, 12 times more Omega 3 and 2 times more Omega 6 than Almonds.
• Both Almonds and Dried Brazilnuts have similar amounts of Energy per 7 oz.
• Both Almonds as well as Dried Brazilnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.