Comparing Nutrients in 7 ounces Dried Butternuts VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Dried Butternuts	Brazilnuts	Recommended Dietary Allowance
Energy	42% 1214kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	117% 113g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	100% 32g	32g per day for Men 19-50 years
Omega 3	1081% 17.3g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	394% 67g	284% 48.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	6.38% 4.62g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.62g	g per day for Men 19-50 years
Fiber	24.5% 9.33g	39% 15g	38g per day for Men 19-50 years
Protein	88.2% 49.4g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Brazilnuts	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	15.4% 0.2mg	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	32.7% 131μg	11% 43.7μg	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	7.06% 6.35mg	1.54% 1.4mg	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	NA	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Brazilnuts	Recommended Dietary Allowance
Calcium	10.5% 105mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	384% 3.46mg	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	100% 7.98mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	566% 13mg	106% 2.43mg	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	126% 885mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	24.6% 835mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	56.5% 6.2mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	0.18% 6.63g	0.18% 6.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dried Butternuts vs Brazilnuts:

• Dried Butternuts have 4.2 times more Vitamin B2, 3.5 times more Vitamin B3, 3.4 times more Vitamin B5, 5.5 times more Vitamin B6, 3 times more Vitamin B9 and 4.6 times more Vitamin C than Dried Brazilnuts.
• While Dried Brazilnuts contain 1.6 times more Vitamin B1 than Dried Butternuts.
• Both Dried Butternuts as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Dried Butternuts vs Brazilnuts:

• Dried Butternuts have 1.7 times more Iron and 5.4 times more Manganese than Dried Brazilnuts.
• While Dried Brazilnuts contain 3 times more Calcium, 3.9 times more Copper, 1.6 times more Magnesium, 1.6 times more Phosphorus, 1.6 times more Potassium, 111.5 times more Selenium and 1.3 times more Zinc than Dried Butternuts.

Comparison of macro-nutrients per 7 ounces:

• Dried Butternuts have 242.2 times more Omega 3, 1.4 times more Omega 6 and 1.7 times more Protein than Dried Brazilnuts.
• While Dried Brazilnuts contain 12.4 times more Saturated Fat and 1.6 times more Fiber than Dried Butternuts.
• Both Dried Butternuts and Dried Brazilnuts have similar amounts of Energy, Fat and Carbohydrate per 7 oz.
• Both Dried Butternuts as well as Dried Brazilnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.