Comparing Nutrients in 7 ounces Brazilnuts VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Almond paste	8%	52%	40%

Macro Nutrients

	Brazilnuts	Almond paste	Recommended Dietary Allowance
Energy	45% 1308kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	284% 48.3g	65% 11g	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	73% 95g	130g per day for Men 19-50 years
Sugars	6.38% 4.62g	99% 72g	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	25% 9.53g	38g per day for Men 19-50 years
Protein	50.7% 28.4g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Almond paste	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	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	5.5% 0.071mg	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	36.2% 145μg	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	0.22% 0.2mg	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	179% 27mg	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	Almond paste	Recommended Dietary Allowance
Calcium	31.8% 318mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	384% 3.46mg	100% 0.9mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	74% 1.7mg	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	73% 512mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	6917% 3804μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Almond paste per 7 oz

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

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

• 7 ounces of Brazilnuts have 7.5 times more Vitamin B1, 1.6 times more Vitamin B5 and 2.8 times more Vitamin B6 than Almond paste.
• While 7 oz of Almond paste contain 11.8 times more Vitamin B2, 4.8 times more Vitamin B3, 3.3 times more Vitamin B9 and 2.4 times more Vitamin E than Dried Brazilnuts.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Dried Brazilnuts as well as Almond paste 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 Almond paste:

• 7 ounces of Brazilnuts have 3.8 times more Copper, 1.5 times more Iron, 2.9 times more Magnesium, 1.4 times more Manganese, 2.8 times more Phosphorus, 2.1 times more Potassium, 456.4 times more Selenium and 2.7 times more Zinc than Almond paste.
• Both Brazilnuts and Almond paste contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brazilnuts have 1.4 times more Energy, 2.4 times more Fat, 6.1 times more Saturated Fat, 4.4 times more Omega 6, 1.6 times more Fiber and 1.6 times more Protein than Almond paste.
• While 7 oz of Almond paste contain 5.5 times more Omega 3, 4.1 times more Carbohydrate and 15.6 times more Sugars than Dried Brazilnuts.