Comparing Nutrients in 7 ounces Brazilnuts VS Dried Beechnuts

Macros Ratio

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

Macro Nutrients

	Brazilnuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	45% 1308kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	284% 48.3g	215% 36.5g	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	51% 66.5g	130g per day for Men 19-50 years
Sugars	6.38% 4.62g	NA	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	NA	38g per day for Men 19-50 years
Protein	50.7% 28.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Brazilnuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	31.8% 318mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	384% 3.46mg	148% 1.33mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	116% 2.66mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	6917% 3804μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Dried Beechnuts per 7 oz

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

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

• 7 ounces of Brazilnuts have 2 times more Vitamin B1 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 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.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Dried Brazilnuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Brazilnuts vs Dried Beechnuts:

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

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brazilnuts have 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.
• While 7 oz of Dried Beechnuts contain 47.2 times more Omega 3 and 2.9 times more Carbohydrate than Dried Brazilnuts.
• Both Brazilnuts and Dried Beechnuts offer comparable quantities of Energy per seven ounces.