Comparing Nutrients in 7 ounces Brazilnuts VS Pink Beans

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Pink Beans	24%	3%	73%

Macro Nutrients

	Brazilnuts	Pink Beans	Recommended Dietary Allowance
Energy	45% 1308kcal	23.5% 681kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	2.3% 2.24g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	284% 48.3g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	98% 127g	130g per day for Men 19-50 years
Sugars	6.38% 4.62g	5.86% 4.25g	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% 0g	NA	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 4.62g	NA	g per day for Men 19-50 years
Fiber	39% 15g	66.3% 25.2g	38g per day for Men 19-50 years
Protein	50.7% 28.4g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Pink Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	128% 1.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	23.5% 3.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	39.6% 1.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	80.4% 1.05mg	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	11% 43.7μg	230% 919μg	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	1.54% 1.4mg	0% 0mg	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	74.7% 11.2mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.43% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Pink Beans	Recommended Dietary Allowance
Calcium	31.8% 318mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	384% 3.46mg	179% 1.6mg	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	60.3% 4.82mg	168% 13.4mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	86% 361mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	119% 2.73mg	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	206% 1439mg	118% 824mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	85.4% 2905mg	3400mg per day for Men 19-50 years
Selenium	6917% 3804μg	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Pink Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Brazilnuts versus 7 oz of Pink Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Brazilnuts vs Pink Beans:

• 7 ounces of Brazilnuts have 26.9 times more Vitamin E than Pink Beans.
• While 7 oz of Raw Pink Beans contain 1.3 times more Vitamin B1, 5.5 times more Vitamin B2, 6.4 times more Vitamin B3, 5.4 times more Vitamin B5, 5.2 times more Vitamin B6, 21 times more Vitamin B9 and more Vitamin K than Dried Brazilnuts.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• 7 ounces of Pink Beans have insufficient amounts of Vitamin E
• Both Dried Brazilnuts as well as Raw Pink Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Brazilnuts vs Pink Beans:

• 7 ounces of Brazilnuts have 1.2 times more Calcium, 2.2 times more Copper, 2.1 times more Magnesium, 1.7 times more Phosphorus, 147.5 times more Selenium and 1.6 times more Zinc than Pink Beans.
• While 7 oz of Raw Pink Beans contain 2.8 times more Iron and 2.2 times more Potassium than Dried Brazilnuts.
• Both Brazilnuts and Pink Beans contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brazilnuts have 1.9 times more Energy, 59.4 times more Fat, 55.3 times more Saturated Fat and 91.9 times more Omega 6 than Pink Beans.
• While 7 oz of Raw Pink Beans contain 6.2 times more Omega 3, 5.5 times more Carbohydrate, 1.7 times more Fiber and 1.5 times more Protein than Dried Brazilnuts.
• Both Brazilnuts and Pink Beans offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Pink Beans provide inadequate amounts of Omega 6