Comparing Nutrients in 7 ounces Brazilnuts VS Plain Almond Butter

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Plain Almond Butter	13%	76%	11%

Macro Nutrients

	Brazilnuts	Plain Almond Butter	Recommended Dietary Allowance
Energy	45% 1308kcal	42% 1218kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	25.7% 8.24g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	284% 48.3g	159% 27g	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	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	6.38% 4.62g	12% 8.8g	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	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	% 0g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 4.62g	% 8.6g	g per day for Men 19-50 years
Fiber	39% 15g	53.8% 20.4g	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	Plain Almond Butter	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	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	143% 1.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	39% 6.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	379% 114μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	26.3% 105μg	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	320% 48mg	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

	Brazilnuts	Plain Almond Butter	Recommended Dietary Allowance
Calcium	31.8% 318mg	69% 689mg	1000mg per day for Men 19-50 years
Copper	384% 3.46mg	206% 1.85mg	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	86.6% 6.93mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	184% 4.23mg	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	144% 1008mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	43.7% 1484mg	3400mg per day for Men 19-50 years
Selenium	6917% 3804μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	59.4% 6.53mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	0.088% 3.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Plain Almond Butter per 7 oz

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

Lets compare vitamin content per 7 ounces of Brazilnuts vs Plain Almond Butter:

• 7 ounces of Brazilnuts have 15 times more Vitamin B1 than Plain Almond Butter.
• While 7 oz of Plain Almond Butter no Salt contain 26.8 times more Vitamin B2, 10.7 times more Vitamin B3, 1.7 times more Vitamin B5, 2.4 times more Vitamin B9 and 4.3 times more Vitamin E than Dried Brazilnuts.
• Both Brazilnuts and Plain Almond Butter provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Dried Brazilnuts as well as Plain Almond Butter no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Brazilnuts vs Plain Almond Butter:

• 7 ounces of Brazilnuts have 1.9 times more Copper, 1.3 times more Magnesium, 1.4 times more Phosphorus, 798.8 times more Selenium and 1.2 times more Zinc than Plain Almond Butter.
• While 7 oz of Plain Almond Butter no Salt contain 2.2 times more Calcium, 1.4 times more Iron and 1.7 times more Manganese than Dried Brazilnuts.
• Both Brazilnuts and Plain Almond Butter contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brazilnuts have 1.2 times more Fat, 3.9 times more Saturated Fat, 5.1 times more Omega 3 and 1.8 times more Omega 6 than Plain Almond Butter.
• While 7 oz of Plain Almond Butter no Salt contain 1.6 times more Carbohydrate, 1.9 times more Sugars, 1.4 times more Fiber and 1.5 times more Protein than Dried Brazilnuts.
• Both Brazilnuts and Plain Almond Butter offer comparable quantities of Energy per seven ounces.
• 7 ounces of Plain Almond Butter provide inadequate amounts of Omega 3