Comparing Nutrients in 7 ounces Brazilnuts VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Brazilnuts	Cashew Nuts	Recommended Dietary Allowance
Energy	45% 1308kcal	38% 1097kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	89.7% 87g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	48.3% 15.4g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	284% 48.3g	91% 15.4g	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	46% 60g	130g per day for Men 19-50 years
Sugars	6.38% 4.62g	16% 11.7g	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	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	% 4.62g	% 11.5g	g per day for Men 19-50 years
Fiber	39% 15g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	50.7% 28.4g	64.6% 36g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Cashew Nuts	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	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	63.7% 0.83mg	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	12.4% 49.6μg	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	1.1% 0.99mg	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% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	56.4% 67.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Cashew Nuts	Recommended Dietary Allowance
Calcium	31.8% 318mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	384% 3.46mg	484% 4.36mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	138% 579mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	143% 3.3mg	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	168% 1177mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	6917% 3804μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	104% 11.5mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Cashew Nuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Brazilnuts vs Cashew Nuts:

• 7 ounces of Brazilnuts have 1.5 times more Vitamin B1 and 6.3 times more Vitamin E than Cashew Nuts.
• While 7 oz of Raw Cashew Nuts contain 1.7 times more Vitamin B2, 3.6 times more Vitamin B3, 4.7 times more Vitamin B5, 4.1 times more Vitamin B6 and more Vitamin K than Dried Brazilnuts.
• Both Brazilnuts and Cashew Nuts provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Dried Brazilnuts as well as Raw Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Brazilnuts vs Cashew Nuts:

• 7 ounces of Brazilnuts have 4.3 times more Calcium, 1.3 times more Magnesium, 1.2 times more Phosphorus and 96.3 times more Selenium than Cashew Nuts.
• While 7 oz of Raw Cashew Nuts contain 1.3 times more Copper, 2.7 times more Iron, 1.4 times more Manganese and 1.4 times more Zinc than Dried Brazilnuts.
• Both Brazilnuts and Cashew Nuts contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brazilnuts have 1.5 times more Fat, 2.1 times more Saturated Fat, 3.1 times more Omega 6 and 2.3 times more Fiber than Cashew Nuts.
• While 7 oz of Raw Cashew Nuts contain 1.7 times more Omega 3, 2.6 times more Carbohydrate, 2.5 times more Sugars and 1.3 times more Protein than Dried Brazilnuts.
• Both Brazilnuts and Cashew Nuts offer comparable quantities of Energy per seven ounces.

Frequently Asked Questions about Brazilnuts VS Cashew Nuts

What are the health benefits of Brazilnuts compared to Cashew Nuts?

Brazil nuts are a great source of selenium, which is important for thyroid function and immune health. Cashew nuts, on the other hand, are rich in heart-healthy monounsaturated fats and minerals like magnesium and copper. Both nuts are nutritious options, but Brazil nuts have a higher selenium content, while cashews are higher in healthy fats and minerals. Incorporating a variety of nuts into your diet can provide a range of health benefits.

Can I lose weight easier by eating more Brazilnuts or Cashew Nuts?

Both Brazil nuts and cashew nuts can be part of a healthy diet, but if your goal is weight loss, it's important to consider portion sizes and overall calorie intake. Brazil nuts are higher in calories and fat compared to cashew nuts, so if you are looking to lose weight, it may be better to consume cashew nuts in moderation. Remember that weight loss ultimately comes down to creating a calorie deficit, so it's important to focus on a balanced diet that includes a variety of nutrient-dense foods in appropriate portions.

Should I eat more Brazilnuts or more Cashew Nuts to gain more muscles while training consistently?

Both Brazil nuts and cashew nuts can be beneficial for muscle growth as they are good sources of plant-based protein and healthy fats. However, if you are looking to specifically support muscle growth, cashew nuts may be a better option as they contain slightly more protein per serving compared to Brazil nuts. Additionally, cashew nuts are also rich in magnesium, which is important for muscle function and recovery. It is important to include a variety of nuts and seeds in your diet to ensure you are getting a wide range of nutrients to support your training goals.

What is the environmental impact of producing Brazilnuts compared to Cashew Nuts?

Brazil nuts have a lower environmental impact compared to cashew nuts because they require less water, land, and energy to produce. Additionally, Brazil nuts are typically harvested from wild trees in the Amazon rainforest, whereas cashew nuts are often grown in monoculture plantations that can contribute to deforestation and habitat destruction. Choosing Brazil nuts over cashew nuts can help reduce your carbon footprint and support more sustainable agricultural practices.