Comparing Nutrients in 7 ounces Brazilnuts VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Brazilnuts	Glazed Walnuts	Recommended Dietary Allowance
Energy	45% 1308kcal	34.2% 992kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	22% 7.1g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	NA	1.6g per day for Men 19-50 years
Omega 6	284% 48.3g	NA	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	72.6% 94g	130g per day for Men 19-50 years
Sugars	6.38% 4.62g	88% 63.8g	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	19% 7.14g	38g per day for Men 19-50 years
Protein	50.7% 28.4g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	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	Glazed Walnuts	Recommended Dietary Allowance
Calcium	31.8% 318mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	384% 3.46mg	NA	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	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	NA	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	13.5% 460mg	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	59% 885mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	NA	11mg per day for Men 19-50 years
Water	0.18% 6.8g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Glazed Walnuts per 7 oz

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

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

• Both Dried Brazilnuts and Glazed Walnuts have similar amounts of vitamins per 7 oz
• Both Dried Brazilnuts as well as Glazed Walnuts have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Brazilnuts vs Glazed Walnuts:

• 7 ounces of Brazilnuts have 2.3 times more Calcium, 1.9 times more Iron and 2.8 times more Potassium than Glazed Walnuts.
• While 7 oz of Glazed Walnuts contain 148.7 times more Sodium than Dried Brazilnuts.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brazilnuts have 1.3 times more Energy, 1.9 times more Fat, 4.5 times more Saturated Fat, 2.1 times more Fiber and 1.7 times more Protein than Glazed Walnuts.
• While 7 oz of Glazed Walnuts contain 4.1 times more Carbohydrate and 13.8 times more Sugars than Dried Brazilnuts.