Comparing Nutrients in 7 ounces Pine Nuts VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Pine Nuts	Brazilnuts	Recommended Dietary Allowance
Energy	46% 1336kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	140% 136g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	30.4% 9.72g	100% 32g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	387% 65.8g	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	20% 26g	18% 23.3g	130g per day for Men 19-50 years
Sugars	9.83% 7.12g	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	0.19% 0.14g	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	% 0.14g	% 0g	g per day for Men 19-50 years
Sucrose	% 6.85g	% 4.62g	g per day for Men 19-50 years
Fiber	19.3% 7.34g	39% 15g	38g per day for Men 19-50 years
Protein	48.5% 27g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Pine 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	60% 0.72mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.7% 0.45mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	85.3% 25.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	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	1.76% 1.6mg	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	123% 18.5mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	89% 107μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Brazilnuts	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	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	137% 11mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	759% 17.5mg	106% 2.43mg	2.3mg per day for Men 19-50 years
Molybdenum	14.5% 6.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	163% 1141mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	35% 1185mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	116% 12.8mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	0.12% 4.52g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Brazilnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Pine 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 Pine Nuts vs Brazilnuts:

• 7 ounces of Pine Nuts have 6.5 times more Vitamin B2, 14.9 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin B9, 1.7 times more Vitamin E and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.7 times more Vitamin B1 than Dried Pine Nuts.
• Both Pine Nuts and Brazilnuts provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Dried Pine 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 Pine Nuts vs Brazilnuts:

• 7 ounces of Pine Nuts have 2.3 times more Iron, 7.2 times more Manganese and 1.6 times more Zinc than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 10 times more Calcium, 1.3 times more Copper, 1.5 times more Magnesium, 1.3 times more Phosphorus and 2738.6 times more Selenium than Dried Pine Nuts.
• Both Pine Nuts and Brazilnuts contain similar levels of Potassium per seven ounces.
• 7 ounces of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pine Nuts have 4.6 times more Omega 3, 1.4 times more Omega 6 and 1.5 times more Sugars than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 3.3 times more Saturated Fat and 2 times more Fiber than Dried Pine Nuts.
• Both Pine Nuts and Brazilnuts offer comparable quantities of Energy, Fat, Carbohydrate and Protein per seven ounces.