Comparing Nutrients in 7 ounces Brazilnuts VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Brazilnuts	Oranges with Peel	Recommended Dietary Allowance
Energy	45% 1308kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	284% 48.3g	0.51% 0.087g	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	23.7% 30.8g	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	50.7% 28.4g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	14% 0.18mg	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% 59.5μg	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	157% 141mg	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	31.8% 318mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	384% 3.46mg	12.6% 0.11mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	6.6% 27.8mg	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	6917% 3804μg	2.53% 1.4μg	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	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	4.4% 163g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Brazilnuts vs Oranges with Peel :

• Dried Brazilnuts have 6.2 times more Vitamin B1 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain more Vitamin A, 1.4 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B5, 1.4 times more Vitamin B9 and 101.4 times more Vitamin C than Dried Brazilnuts.
• Both Dried Brazilnuts and Raw Oranges with Peel have similar amounts of Vitamin B6 per 7 oz.
• Both Dried Brazilnuts as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Brazilnuts vs Oranges with Peel :

• Dried Brazilnuts have 2.3 times more Calcium, 30.6 times more Copper, 3 times more Iron, 26.9 times more Magnesium, 33 times more Phosphorus, 3.4 times more Potassium, 2738.6 times more Selenium and 36.9 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 24.1 times more Water than Dried Brazilnuts.

Comparison of macro-nutrients per 7 ounces:

• Dried Brazilnuts have 10.5 times more Energy, 223.7 times more Fat, 461 times more Saturated Fat, 2.3 times more Omega 3, 553.7 times more Omega 6, 1.7 times more Fiber and 11 times more Protein than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.3 times more Carbohydrate than Dried Brazilnuts.
• Both Dried Brazilnuts as well as Raw Oranges with Peel have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.