Comparing Nutrients in 7 ounces Glazed Walnuts VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Glazed Walnuts	Brazilnuts	Recommended Dietary Allowance
Energy	34.2% 992kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	22% 7.1g	100% 32g	32g per day for Men 19-50 years
Omega 3	NA	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	NA	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	72.6% 94g	18% 23.3g	130g per day for Men 19-50 years
Sugars	88% 63.8g	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	19% 7.14g	39% 15g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Brazilnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.54% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Glazed Walnuts	Brazilnuts	Recommended Dietary Allowance
Calcium	14% 141mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	NA	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	32% 2.56mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	NA	178% 746mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	206% 1439mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	NA	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	59% 885mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	NA	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Glazed Walnuts VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Glazed Walnuts vs Brazilnuts:

• Both Glazed Walnuts and Dried Brazilnuts have similar amounts of vitamins per 7 oz
• Both Glazed Walnuts as well as Dried Brazilnuts have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Glazed Walnuts vs Brazilnuts:

• 7 ounces of Glazed Walnuts have 148.7 times more Sodium than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 2.3 times more Calcium, 1.9 times more Iron and 2.8 times more Potassium than Glazed Walnuts.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Glazed Walnuts have 4.1 times more Carbohydrate and 13.8 times more Sugars than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.3 times more Energy, 1.9 times more Fat, 4.5 times more Saturated Fat, 2.1 times more Fiber and 1.7 times more Protein than Glazed Walnuts.