Comparing Nutrients in 7 ounces Pecans VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Pecans	Brazilnuts	Recommended Dietary Allowance
Energy	47.3% 1371kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	147% 143g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.3g	100% 32g	32g per day for Men 19-50 years
Omega 3	122% 1.96g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	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	21% 27.5g	18% 23.3g	130g per day for Men 19-50 years
Sugars	11% 7.88g	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	% 0.079g	% 0g	g per day for Men 19-50 years
Sucrose	% 7.74g	% 4.62g	g per day for Men 19-50 years
Fiber	50% 19g	39% 15g	38g per day for Men 19-50 years
Protein	32.5% 18g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Pecans	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	150% 45μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	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	2.43% 2.2mg	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	18.5% 2.78mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Brazilnuts	Recommended Dietary Allowance
Calcium	14% 139mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	384% 3.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	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	62.8% 5.02mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	388% 8.93mg	106% 2.43mg	2.3mg per day for Men 19-50 years
Molybdenum	68.8% 31μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	78.5% 550mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	24% 814mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	81.7% 9mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Pecans vs Brazilnuts:

• 7 ounces of Pecans have 3.7 times more Vitamin B2, 4 times more Vitamin B3, 4.7 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 4 times more Vitamin E than Pecans nuts.
• Both Pecans and Brazilnuts provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Pecans 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 Pecans vs Brazilnuts:

• 7 ounces of Pecans have 3.7 times more Manganese than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 2.3 times more Calcium, 1.5 times more Copper, 3.1 times more Magnesium, 2.6 times more Phosphorus, 1.6 times more Potassium and 504.5 times more Selenium than Pecans nuts.
• Both Pecans and Brazilnuts contain similar levels of Iron and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pecans have 27.4 times more Omega 3, 1.7 times more Sugars and 1.3 times more Fiber than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 2.6 times more Saturated Fat and 1.6 times more Protein than Pecans nuts.
• Both Pecans and Brazilnuts offer comparable quantities of Energy, Fat, Omega 6 and Carbohydrate per seven ounces.