Comparing Nutrients in 7 ounces Brazilnuts VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Brazilnuts	Roasted Cashews	Recommended Dietary Allowance
Energy	45% 1308kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	56.8% 18g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	284% 48.3g	89.4% 15.2g	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	50% 65g	130g per day for Men 19-50 years
Sugars	6.38% 4.62g	13.7% 9.94g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	50.7% 28.4g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Roasted Cashews	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	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	39% 0.51mg	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	34.2% 137μg	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	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	57.4% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Roasted Cashews	Recommended Dietary Allowance
Calcium	31.8% 318mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	384% 3.46mg	490% 4.4mg	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	149% 12mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	71.3% 1.64mg	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	139% 972mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	33% 1121mg	3400mg per day for Men 19-50 years
Selenium	6917% 3804μg	42.2% 23.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	0.091% 3.37g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Brazilnuts vs Roasted Cashews:

• Dried Brazilnuts have 3.1 times more Vitamin B1 and 6.1 times more Vitamin E than Dry Roasted Cashew Nuts.
• While Dry Roasted Cashew Nuts contain 5.7 times more Vitamin B2, 4.7 times more Vitamin B3, 6.6 times more Vitamin B5, 2.5 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin K than Dried Brazilnuts.
• Both Dried Brazilnuts as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Brazilnuts vs Roasted Cashews:

• Dried Brazilnuts have 3.6 times more Calcium, 1.4 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus and 163.8 times more Selenium than Dry Roasted Cashew Nuts.
• While Dry Roasted Cashew Nuts contain 1.3 times more Copper, 2.5 times more Iron, 5.3 times more Sodium and 1.4 times more Zinc than Dried Brazilnuts.
• Both Dried Brazilnuts and Dry Roasted Cashew Nuts have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Brazilnuts have 1.4 times more Fat, 1.8 times more Saturated Fat, 3.2 times more Omega 6 and 2.5 times more Fiber than Dry Roasted Cashew Nuts.
• While Dry Roasted Cashew Nuts contain 4.5 times more Omega 3, 2.8 times more Carbohydrate and 2.2 times more Sugars than Dried Brazilnuts.
• Both Dried Brazilnuts and Dry Roasted Cashew Nuts have similar amounts of Energy and Protein per 7 oz.
• Both Dried Brazilnuts as well as Dry Roasted Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.