Comparing Nutrients in 7 ounces Brazilnuts VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Brazilnuts	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	45% 1308kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	1.28% 0.41g	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	2.66% 3.45g	130g per day for Men 19-50 years
Sugars	6.38% 4.62g	1.12% 0.81g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 4.62g	% 1.1g	g per day for Men 19-50 years
Fiber	39% 15g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	50.7% 28.4g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 115μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	2.05% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	3.25% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	7.48% 0.097mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	22% 6.63μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	9.77% 39μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	92% 2.2μg	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	16.2% 97IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	74.7% 11.2mg	2.06% 0.31mg	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	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	31.8% 318mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	384% 3.46mg	18% 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	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	18% 0.41mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	258% 116μg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	6917% 3804μg	7% 3.85μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	4.9% 73.4mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	5.63% 0.62mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D per 7 oz

Compare the macro and micronutrient content in 7 oz of Brazilnuts versus 7 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Brazilnuts vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 7 ounces of Brazilnuts have 4 times more Vitamin B1, 2.2 times more Vitamin B5, 2.1 times more Vitamin B6 and 36.2 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 7 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain more Vitamin A, 5.9 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Dried Brazilnuts.
• Both Brazilnuts and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 7 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B5 and Vitamin E
• Both Dried Brazilnuts as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Brazilnuts vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 7 ounces of Brazilnuts have 1.3 times more Calcium, 21.3 times more Copper, 5.3 times more Iron, 23.5 times more Magnesium, 5.9 times more Manganese, 22.7 times more Phosphorus, 5.5 times more Potassium, 988.1 times more Selenium and 13 times more Zinc than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 7 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 12.3 times more Sodium and 27.2 times more Water than Dried Brazilnuts.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brazilnuts have 20 times more Energy, 41.7 times more Fat, 78.3 times more Saturated Fat, 6.7 times more Carbohydrate, 5.7 times more Sugars, 15 times more Fiber and 5 times more Protein than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• 7 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Energy, Carbohydrate and Fiber