Comparing Nutrients in 7 ounces Oil Roasted Mixed Nuts VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts	11%	72%	17%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Oil Roasted Mixed Nuts	Brazilnuts	Recommended Dietary Allowance
Energy	41.5% 1205kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	44.3% 14g	100% 32g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	125% 21.3g	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	38% 49.6g	18% 23.3g	130g per day for Men 19-50 years
Sugars	14.3% 10.3g	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	0.11% 0.079g	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	% 0.22g	% 0g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 4.62g	g per day for Men 19-50 years
Fiber	37% 14g	39% 15g	38g per day for Men 19-50 years
Protein	63.3% 35.4g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.5% 0.71mg	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	51.6% 206μg	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	1.32% 1.2mg	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	102% 15.2mg	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

	Oil Roasted Mixed Nuts	Brazilnuts	Recommended Dietary Allowance
Calcium	25.8% 258mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	370% 3.33mg	384% 3.46mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	128% 10.3mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	130% 546mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	185% 4.25mg	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	123% 859mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	41.7% 1417mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	502% 276μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	19% 284mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	82.4% 9.07mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Mixed Nuts VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Oil Roasted Mixed Nuts vs Brazilnuts:

• 7 ounces of Oil Roasted Mixed Nuts have 9.2 times more Vitamin B2, 6.8 times more Vitamin B3, 3.3 times more Vitamin B5, 3.5 times more Vitamin B6, 4.7 times more Vitamin B9 and 1.4 times more Vitamin E than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.7 times more Vitamin B1 than Lightly Salted Oil Roasted Mixed Nuts.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Mixed Nuts vs Brazilnuts:

• 7 ounces of Oil Roasted Mixed Nuts have 2.1 times more Iron, 1.8 times more Manganese and 47.7 times more Sodium than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.4 times more Magnesium, 1.7 times more Phosphorus and 13.8 times more Selenium than Lightly Salted Oil Roasted Mixed Nuts.
• Both Oil Roasted Mixed Nuts and Brazilnuts contain similar levels of Calcium, Copper, Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Mixed Nuts have 2.1 times more Carbohydrate, 2.2 times more Sugars and 1.2 times more Protein than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.3 times more Fat, 2.3 times more Saturated Fat, more Omega 3 and 2.3 times more Omega 6 than Lightly Salted Oil Roasted Mixed Nuts.
• Both Oil Roasted Mixed Nuts and Brazilnuts offer comparable quantities of Energy and Fiber per seven ounces.
• 7 ounces of Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3