Comparing Nutrients in 7 ounces Brazilnuts VS Oats

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Oats	17%	16%	67%

Macro Nutrients

	Brazilnuts	Oats	Recommended Dietary Allowance
Energy	45% 1308kcal	26.6% 772kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	7.55% 2.4g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	284% 48.3g	28.3% 4.8g	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	101% 132g	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	55.4% 21g	38g per day for Men 19-50 years
Protein	50.7% 28.4g	60% 33.5g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Oats	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	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	21.2% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	145% 43.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	27.8% 111μg	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	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	Oats	Recommended Dietary Allowance
Calcium	31.8% 318mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	384% 3.46mg	138% 1.24mg	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	117% 9.37mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	83.6% 351mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	424% 9.76mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	706% 318μg	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	148% 1038mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	25% 851mg	3400mg per day for Men 19-50 years
Selenium	6917% 3804μg	92% 50.4μg	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	71.6% 7.88mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	0.44% 16.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Oats per 7 oz

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

Lets compare vitamin content per 7 ounces of Brazilnuts vs Oats:

• 7 oz of Oats contain 4 times more Vitamin B2, 3.3 times more Vitamin B3, 7.3 times more Vitamin B5 and 2.5 times more Vitamin B9 than Dried Brazilnuts.
• Both Brazilnuts and Oats provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Dried Brazilnuts as well as Oats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Brazilnuts vs Oats:

• 7 ounces of Brazilnuts have 3 times more Calcium, 2.8 times more Copper, 2.1 times more Magnesium, 1.4 times more Phosphorus, 1.5 times more Potassium and 75.5 times more Selenium than Oats.
• While 7 oz of Oats contain 1.9 times more Iron and 4 times more Manganese than Dried Brazilnuts.
• Both Brazilnuts and Oats contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brazilnuts have 1.7 times more Energy, 9.7 times more Fat, 13.3 times more Saturated Fat and 10.1 times more Omega 6 than Oats.
• While 7 oz of Oats contain 3.1 times more Omega 3, 5.6 times more Carbohydrate and 1.4 times more Fiber than Dried Brazilnuts.
• Both Brazilnuts and Oats offer comparable quantities of Protein per seven ounces.