Comparing Nutrients in 7 ounces Dark Raisins VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Dark Raisins	4%	1%	95%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Dark Raisins	Brazilnuts	Recommended Dietary Allowance
Energy	20.5% 593kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	100% 32g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.077g	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	121% 157g	18% 23.3g	130g per day for Men 19-50 years
Sugars	178% 129g	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	95% 69g	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	% 60.5g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.62g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	39% 15g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.5% 1.52mg	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	26.6% 0.35mg	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	2.5% 9.92μg	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	5.07% 4.56mg	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	1.6% 0.24mg	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

	Dark Raisins	Brazilnuts	Recommended Dietary Allowance
Calcium	12.3% 123mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	384% 3.46mg	0.9mg per day for Men 19-50 years
Fluoride	11.6% 464μg	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	44.4% 3.55mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	24.2% 0.56mg	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	27.8% 194mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	43.4% 1476mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	0.83% 30.7g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Raisins VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Dark Raisins vs Brazilnuts:

• 7 ounces of Dark Raisins have 3.6 times more Vitamin B2, 2.6 times more Vitamin B3, 1.7 times more Vitamin B6, 3.3 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 5.8 times more Vitamin B1, 4.4 times more Vitamin B9 and 47.1 times more Vitamin E than Dark Seedless Raisins.
• 7 ounces of Dark Raisins have insufficient amounts of Vitamin B9 and Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Dark Seedless Raisins as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dark Raisins vs Brazilnuts:

• 7 oz of Dried Brazilnuts contain 2.6 times more Calcium, 6.4 times more Copper, 1.4 times more Iron, 10.4 times more Magnesium, 4.4 times more Manganese, 7.4 times more Phosphorus, 3195 times more Selenium and 11.3 times more Zinc than Dark Seedless Raisins.
• Both Dark Raisins and Brazilnuts contain similar levels of Potassium per seven ounces.
• 7 ounces of Dark Raisins lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dark Raisins have 6.8 times more Carbohydrate, 28 times more Sugars and more Fructose than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 2.2 times more Energy, 268.4 times more Fat, 171.6 times more Saturated Fat, 2.6 times more Omega 3, 624.7 times more Omega 6, 1.7 times more Fiber and 4.3 times more Protein than Dark Seedless Raisins.
• 7 ounces of Dark Raisins provide inadequate amounts of Omega 3 and Omega 6