Comparing Nutrients in 100 grams Brazilnuts VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Almond paste	8%	52%	40%

Macro Nutrients

	Brazilnuts	Almond paste	Recommended Dietary Allowance
Energy	22.7% 659kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	69% 67g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	50.4% 16g	8.2% 2.63g	32g per day for Men 19-50 years
Omega 3	2.25% 0.036g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	143% 24.4g	32.8% 5.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.03% 11.7g	36.8% 48g	130g per day for Men 19-50 years
Sugars	3.2% 2.33g	50% 36.3g	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	NA	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.33g	NA	g per day for Men 19-50 years
Fiber	19.7% 7.5g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	25.6% 14.3g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.84% 0.3mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.68% 0.18mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.77% 0.1mg	2.77% 0.036mg	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	5.5% 22μg	18.3% 73μg	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	0.78% 0.7mg	0.11% 0.1mg	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	37.7% 5.65mg	90% 13.5mg	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

	Brazilnuts	Almond paste	Recommended Dietary Allowance
Calcium	16% 160mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	194% 1.74mg	50.4% 0.45mg	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	30.4% 2.43mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	89.5% 376mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	37.2% 0.86mg	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	104% 725mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	3485% 1917μg	7.64% 4.2μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	37% 4.06mg	13.5% 1.48mg	11mg per day for Men 19-50 years
Water	0.092% 3.42g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Brazilnuts vs Almond paste:

• Dried Brazilnuts have 7.5 times more Vitamin B1, 1.6 times more Vitamin B5 and 2.8 times more Vitamin B6 than Almond paste.
• While Almond paste contains 11.8 times more Vitamin B2, 4.8 times more Vitamin B3, 3.3 times more Vitamin B9 and 2.4 times more Vitamin E than Dried Brazilnuts.
• Both Dried Brazilnuts as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Brazilnuts vs Almond paste:

• Dried Brazilnuts have 3.8 times more Copper, 1.5 times more Iron, 2.9 times more Magnesium, 1.4 times more Manganese, 2.8 times more Phosphorus, 2.1 times more Potassium, 456.4 times more Selenium and 2.7 times more Zinc than Almond paste.
• Both Dried Brazilnuts and Almond paste have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Brazilnuts have 1.4 times more Energy, 2.4 times more Fat, 6.1 times more Saturated Fat, 4.4 times more Omega 6, 1.6 times more Fiber and 1.6 times more Protein than Almond paste.
• While Almond paste contains 5.5 times more Omega 3, 4.1 times more Carbohydrate and 15.6 times more Sugars than Dried Brazilnuts.
• Both Dried Brazilnuts as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.