Comparing Nutrients in 7 ounces Brazilnuts VS Prickly Pears

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Prickly Pears	6%	10%	84%

Macro Nutrients

	Brazilnuts	Prickly Pears	Recommended Dietary Allowance
Energy	45% 1308kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	284% 48.3g	2.17% 0.37g	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	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	19% 7.14g	38g per day for Men 19-50 years
Protein	50.7% 28.4g	2.6% 1.45g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Prickly Pears	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	2.3% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	5.7% 0.91mg	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	9.16% 0.12mg	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	2.98% 12μg	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	31% 27.8mg	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	Prickly Pears	Recommended Dietary Allowance
Calcium	31.8% 318mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	384% 3.46mg	17.6% 0.16mg	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	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	40% 169mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	6917% 3804μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Prickly Pears per 7 oz

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

Lets compare vitamin content per 7 ounces of Brazilnuts vs Prickly Pears:

• 7 ounces of Brazilnuts have 44.1 times more Vitamin B1, 1.7 times more Vitamin B6 and 3.7 times more Vitamin B9 than Prickly Pears.
• While 7 oz of Raw Prickly Pears contain 1.7 times more Vitamin B2, 1.6 times more Vitamin B3 and 20 times more Vitamin C than Dried Brazilnuts.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• 7 ounces of Prickly Pears have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Dried Brazilnuts as well as Raw Prickly Pears have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Brazilnuts vs Prickly Pears:

• 7 ounces of Brazilnuts have 2.9 times more Calcium, 21.8 times more Copper, 8.1 times more Iron, 4.4 times more Magnesium, 30.2 times more Phosphorus, 3 times more Potassium, 3195 times more Selenium and 33.8 times more Zinc than Prickly Pears.
• While 7 oz of Raw Prickly Pears contain 25.6 times more Water than Dried Brazilnuts.
• 7 ounces of Prickly Pears lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brazilnuts have 16.1 times more Energy, 131.6 times more Fat, 240.8 times more Saturated Fat, 1.6 times more Omega 3, 131 times more Omega 6, 1.2 times more Carbohydrate, 2.1 times more Fiber and 19.6 times more Protein than Prickly Pears.
• 7 ounces of Prickly Pears provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein