Comparing Nutrients in 100 grams Oil Roasted Almonds with Salt VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds with Salt	13%	76%	11%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Oil Roasted Almonds with Salt	Brazilnuts	Recommended Dietary Allowance
Energy	21% 607kcal	22.7% 659kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	69% 67g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	50.4% 16g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	143% 24.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	9.03% 11.7g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	3.2% 2.33g	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% 0g	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	% 0.04g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.38g	% 2.33g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	38% 21.2g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds with Salt	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.67% 0.092mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	1.84% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	3.68% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	7.77% 0.1mg	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	6.75% 27μg	5.5% 22μg	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	0% 0mg	0.78% 0.7mg	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	173% 26mg	37.7% 5.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds with Salt	Brazilnuts	Recommended Dietary Allowance
Calcium	29% 291mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	194% 1.74mg	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	46% 3.68mg	30.4% 2.43mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	89.5% 376mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	53% 1.22mg	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	66.6% 466mg	104% 725mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	3485% 1917μg	55μg per day for Men 19-50 years
Sodium	22.6% 339mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	37% 4.06mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.092% 3.42g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds with Salt VS Brazilnuts per 100 g

Compare the macro and micronutrient content in 100 g of Oil Roasted Almonds with Salt versus 100 g of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oil Roasted Almonds with Salt vs Brazilnuts:

• 100 grams of Oil Roasted Almonds with Salt have 22.3 times more Vitamin B2, 12.4 times more Vitamin B3, 1.2 times more Vitamin B5, 1.2 times more Vitamin B9 and 4.6 times more Vitamin E than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 6.7 times more Vitamin B1 than Oil Roasted Almonds with Salt.
• Both Oil Roasted Almonds with Salt and Brazilnuts provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Brazilnuts have insufficient amounts of Vitamin B3
• Both Oil Roasted Almonds with Salt as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Almonds with Salt vs Brazilnuts:

• 100 grams of Oil Roasted Almonds with Salt have 1.8 times more Calcium, 1.5 times more Iron, 2 times more Manganese and 113 times more Sodium than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 1.8 times more Copper, 1.4 times more Magnesium, 1.6 times more Phosphorus, 467.6 times more Selenium and 1.3 times more Zinc than Oil Roasted Almonds with Salt.
• Both Oil Roasted Almonds with Salt and Brazilnuts contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Almonds with Salt have 1.5 times more Carbohydrate, 2 times more Sugars, 1.4 times more Fiber and 1.5 times more Protein than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 3.8 times more Saturated Fat, more Omega 3 and 1.8 times more Omega 6 than Oil Roasted Almonds with Salt.
• Both Oil Roasted Almonds with Salt and Brazilnuts offer comparable quantities of Energy and Fat per 100 grams.
• 100 grams of Oil Roasted Almonds with Salt provide inadequate amounts of Omega 3