Comparing Nutrients in 100 grams Brazilnuts VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Brazilnuts	Dried Butternuts	Recommended Dietary Allowance
Energy	22.7% 659kcal	21% 612kcal	2900kcal per day for Men 19-50 years
Fat	69% 67g	58.7% 57g	97g per day for Men 19-50 years
Saturated Fat	50.4% 16g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	2.25% 0.036g	545% 8.7g	1.6g per day for Men 19-50 years
Omega 6	143% 24.4g	198% 33.7g	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	9.27% 12g	130g per day for Men 19-50 years
Sugars	3.2% 2.33g	NA	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	12.4% 4.7g	38g per day for Men 19-50 years
Protein	25.6% 14.3g	44.5% 25g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.84% 0.3mg	6.53% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.68% 0.18mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.77% 0.1mg	43% 0.56mg	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	16.5% 66μg	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	3.56% 3.2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Dried Butternuts	Recommended Dietary Allowance
Calcium	16% 160mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	194% 1.74mg	50% 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	50.3% 4mg	8mg per day for Men 19-50 years
Magnesium	89.5% 376mg	56.4% 237mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	285% 6.56mg	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	63.7% 446mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	3485% 1917μg	31.3% 17μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	37% 4.06mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	0.092% 3.42g	0.09% 3.34g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Brazilnuts vs Dried Butternuts:

• Dried Brazilnuts have 1.6 times more Vitamin B1 than Dried Butternuts.
• While Dried Butternuts contain 4.2 times more Vitamin B2, 3.5 times more Vitamin B3, 3.4 times more Vitamin B5, 5.5 times more Vitamin B6, 3 times more Vitamin B9 and 4.6 times more Vitamin C than Dried Brazilnuts.
• Both Dried Brazilnuts as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Brazilnuts vs Dried Butternuts:

• Dried Brazilnuts have 3 times more Calcium, 3.9 times more Copper, 1.6 times more Magnesium, 1.6 times more Phosphorus, 1.6 times more Potassium, 111.5 times more Selenium and 1.3 times more Zinc than Dried Butternuts.
• While Dried Butternuts contain 1.7 times more Iron and 5.4 times more Manganese than Dried Brazilnuts.

Comparison of macro-nutrients per 100 grams:

• Dried Brazilnuts have 12.4 times more Saturated Fat and 1.6 times more Fiber than Dried Butternuts.
• While Dried Butternuts contain 242.2 times more Omega 3, 1.4 times more Omega 6 and 1.7 times more Protein than Dried Brazilnuts.
• Both Dried Brazilnuts and Dried Butternuts have similar amounts of Energy, Fat and Carbohydrate per 100 g.
• Both Dried Brazilnuts as well as Dried Butternuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.