Comparing Nutrients in 7 ounces Brazilnuts VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Brazilnuts	Black Walnuts	Recommended Dietary Allowance
Energy	45% 1308kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	121% 118g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	21.6% 6.9g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	332% 5.3g	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	14.6% 19g	130g per day for Men 19-50 years
Sugars	6.38% 4.62g	3% 2.2g	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	% 2g	g per day for Men 19-50 years
Fiber	39% 15g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	50.7% 28.4g	85.3% 47.7g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Black Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	9.43% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	89% 1.16mg	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	15.4% 61.5μg	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	3.75% 3.37mg	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	27.5% 4.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Black Walnuts	Recommended Dietary Allowance
Calcium	31.8% 318mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	384% 3.46mg	300% 2.7mg	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	77.4% 6.2mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	95% 399mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	336% 7.73mg	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	145% 1018mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	30.5% 1038mg	3400mg per day for Men 19-50 years
Selenium	6917% 3804μg	61.3% 33.7μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	60.8% 6.7mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	0.24% 9.05g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Black Walnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Brazilnuts vs Black Walnuts:

• 7 ounces of Brazilnuts have 10.8 times more Vitamin B1 and 2.7 times more Vitamin E than Black Walnuts.
• While 7 oz of Dried Black Walnuts contain 3.7 times more Vitamin B2, 1.6 times more Vitamin B3, 9 times more Vitamin B5, 5.8 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Dried Brazilnuts.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Dried Brazilnuts as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Brazilnuts vs Black Walnuts:

• 7 ounces of Brazilnuts have 2.6 times more Calcium, 1.3 times more Copper, 1.9 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium, 112.8 times more Selenium and 1.2 times more Zinc than Black Walnuts.
• While 7 oz of Dried Black Walnuts contain 1.3 times more Iron and 3.2 times more Manganese than Dried Brazilnuts.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brazilnuts have 4.6 times more Saturated Fat, 1.2 times more Carbohydrate and 2.1 times more Sugars than Black Walnuts.
• While 7 oz of Dried Black Walnuts contain 74.4 times more Omega 3, 1.4 times more Omega 6 and 1.7 times more Protein than Dried Brazilnuts.
• Both Brazilnuts and Black Walnuts offer comparable quantities of Energy, Fat and Fiber per seven ounces.