Comparing Nutrients in 7 ounces Brazilnuts VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Brazilnuts	Dried Butternuts	Recommended Dietary Allowance
Energy	45% 1308kcal	42% 1214kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	117% 113g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	1081% 17.3g	1.6g per day for Men 19-50 years
Omega 6	284% 48.3g	394% 67g	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	18.4% 24g	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	24.5% 9.33g	38g per day for Men 19-50 years
Protein	50.7% 28.4g	88.2% 49.4g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	85.5% 1.1mg	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	32.7% 131μg	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	7.06% 6.35mg	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	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 Butternuts	Recommended Dietary Allowance
Calcium	31.8% 318mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	384% 3.46mg	99% 0.89mg	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	100% 7.98mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	566% 13mg	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	126% 885mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	24.6% 835mg	3400mg per day for Men 19-50 years
Selenium	6917% 3804μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	56.5% 6.2mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	0.18% 6.63g	3700g per day for Men 19-50 years

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

• Dried Brazilnuts have 1.6 times more Vitamin B1 than Dried Butternuts.
• While Dried Butternuts contain 4.2 times more Vitamin B2, 3.5 times more Vitamin B3, 3.4 times more Vitamin B5, 5.5 times more Vitamin B6, 3 times more Vitamin B9 and 4.6 times more Vitamin C than Dried Brazilnuts.
• Both Dried Brazilnuts as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Brazilnuts vs Dried Butternuts:

• Dried Brazilnuts have 3 times more Calcium, 3.9 times more Copper, 1.6 times more Magnesium, 1.6 times more Phosphorus, 1.6 times more Potassium, 111.5 times more Selenium and 1.3 times more Zinc than Dried Butternuts.
• While Dried Butternuts contain 1.7 times more Iron and 5.4 times more Manganese than Dried Brazilnuts.

Comparison of macro-nutrients per 7 ounces:

• Dried Brazilnuts have 12.4 times more Saturated Fat and 1.6 times more Fiber than Dried Butternuts.
• While Dried Butternuts contain 242.2 times more Omega 3, 1.4 times more Omega 6 and 1.7 times more Protein than Dried Brazilnuts.
• Both Dried Brazilnuts and Dried Butternuts have similar amounts of Energy, Fat and Carbohydrate per 7 oz.
• Both Dried Brazilnuts as well as Dried Butternuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.