Comparing Nutrients in 7 ounces Dried Beechnuts VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Dried Beechnuts	Brazilnuts	Recommended Dietary Allowance
Energy	39.4% 1143kcal	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	35.5% 11.3g	100% 32g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	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	51% 66.5g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 4.62g	g per day for Men 19-50 years
Fiber	NA	39% 15g	38g per day for Men 19-50 years
Protein	22% 12.3g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	15.4% 0.2mg	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	56% 224μg	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	34% 30.8mg	1.54% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Brazilnuts	Recommended Dietary Allowance
Calcium	0.2% 2mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	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	61% 4.9mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	106% 2.43mg	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	0% 0mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	NA	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.18% 6.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dried Beechnuts vs Brazilnuts:

• Dried Beechnuts have 10.6 times more Vitamin B2, 3 times more Vitamin B3, 5 times more Vitamin B5, 6.8 times more Vitamin B6, 5.1 times more Vitamin B9 and 22.1 times more Vitamin C than Dried Brazilnuts.
• While Dried Brazilnuts contain 2 times more Vitamin B1 than Dried Beechnuts.
• Both Dried Beechnuts as well as Dried Brazilnuts have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Dried Beechnuts vs Brazilnuts:

• Dried Beechnuts have 1.5 times more Potassium and 12.7 times more Sodium than Dried Brazilnuts.
• While Dried Brazilnuts contain 160 times more Calcium, 2.6 times more Copper, more Magnesium, more Phosphorus and 11.3 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Dried Brazilnuts have similar amounts of Iron and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Beechnuts have 47.2 times more Omega 3 and 2.9 times more Carbohydrate than Dried Brazilnuts.
• While Dried Brazilnuts contain 1.3 times more Fat, 2.8 times more Saturated Fat, 1.3 times more Omega 6 and 2.3 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Dried Brazilnuts have similar amounts of Energy per 7 oz.
• Both Dried Beechnuts as well as Dried Brazilnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.