Comparing Nutrients in 100 grams Brazilnuts VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Brazilnuts	Roasted Cashews	Recommended Dietary Allowance
Energy	22.7% 659kcal	19.8% 574kcal	2900kcal per day for Men 19-50 years
Fat	69% 67g	47.8% 46.4g	97g per day for Men 19-50 years
Saturated Fat	50.4% 16g	28.6% 9.16g	32g per day for Men 19-50 years
Omega 3	2.25% 0.036g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	143% 24.4g	45% 7.66g	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	25% 32.7g	130g per day for Men 19-50 years
Sugars	3.2% 2.33g	6.9% 5g	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	7.9% 3g	38g per day for Men 19-50 years
Protein	25.6% 14.3g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Roasted Cashews	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	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.84% 0.3mg	8.75% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.68% 0.18mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.77% 0.1mg	19.7% 0.26mg	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	17.3% 69μg	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% 0mg	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	6.13% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	29% 34.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Roasted Cashews	Recommended Dietary Allowance
Calcium	16% 160mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	194% 1.74mg	247% 2.22mg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	89.5% 376mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	36% 0.83mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	16.6% 565mg	3400mg per day for Men 19-50 years
Selenium	3485% 1917μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	37% 4.06mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	0.092% 3.42g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Brazilnuts vs Roasted Cashews:

• Dried Brazilnuts have 3.1 times more Vitamin B1 and 6.1 times more Vitamin E than Dry Roasted Cashew Nuts.
• While Dry Roasted Cashew Nuts contain 5.7 times more Vitamin B2, 4.7 times more Vitamin B3, 6.6 times more Vitamin B5, 2.5 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin K than Dried Brazilnuts.
• Both Dried Brazilnuts as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Brazilnuts vs Roasted Cashews:

• Dried Brazilnuts have 3.6 times more Calcium, 1.4 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus and 163.8 times more Selenium than Dry Roasted Cashew Nuts.
• While Dry Roasted Cashew Nuts contain 1.3 times more Copper, 2.5 times more Iron, 5.3 times more Sodium and 1.4 times more Zinc than Dried Brazilnuts.
• Both Dried Brazilnuts and Dry Roasted Cashew Nuts have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Brazilnuts have 1.4 times more Fat, 1.8 times more Saturated Fat, 3.2 times more Omega 6 and 2.5 times more Fiber than Dry Roasted Cashew Nuts.
• While Dry Roasted Cashew Nuts contain 4.5 times more Omega 3, 2.8 times more Carbohydrate and 2.2 times more Sugars than Dried Brazilnuts.
• Both Dried Brazilnuts and Dry Roasted Cashew Nuts have similar amounts of Energy and Protein per 100 g.
• Both Dried Brazilnuts as well as Dry Roasted Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.