Comparing Nutrients in 100 grams Brazilnuts VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Pecans	5%	88%	7%

Macro Nutrients

	Brazilnuts	Pecans	Recommended Dietary Allowance
Energy	22.7% 659kcal	24% 691kcal	2900kcal per day for Men 19-50 years
Fat	69% 67g	74% 72g	97g per day for Men 19-50 years
Saturated Fat	50.4% 16g	19.3% 6.18g	32g per day for Men 19-50 years
Omega 3	2.25% 0.036g	61.6% 0.99g	1.6g per day for Men 19-50 years
Omega 6	143% 24.4g	121% 20.6g	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	10.7% 14g	130g per day for Men 19-50 years
Sugars	3.2% 2.33g	5.48% 3.97g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	% 2.33g	% 3.9g	g per day for Men 19-50 years
Fiber	19.7% 7.5g	25.3% 9.6g	38g per day for Men 19-50 years
Protein	25.6% 14.3g	16.4% 9.17g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.84% 0.3mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.68% 0.18mg	17.3% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.77% 0.1mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	75.7% 22.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.5% 22μg	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	0.78% 0.7mg	1.22% 1.1mg	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	9.33% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Pecans	Recommended Dietary Allowance
Calcium	16% 160mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	194% 1.74mg	133% 1.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	31.6% 2.53mg	8mg per day for Men 19-50 years
Magnesium	89.5% 376mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	196% 4.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	34.7% 15.6μg	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	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	12% 410mg	3400mg per day for Men 19-50 years
Selenium	3485% 1917μg	6.9% 3.8μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	37% 4.06mg	41% 4.53mg	11mg per day for Men 19-50 years
Water	0.092% 3.42g	0.095% 3.52g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Pecans per 100 g

Compare the macro and micronutrient content in 100 g of Brazilnuts versus 100 g of Pecans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Brazilnuts vs Pecans:

• 100 grams of Brazilnuts have 4 times more Vitamin E than Pecans.
• While 100 g of Pecans nuts contain 3.7 times more Vitamin B2, 4 times more Vitamin B3, 4.7 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin K than Dried Brazilnuts.
• Both Brazilnuts and Pecans provide similar amounts of Vitamin B1 and Vitamin B9 per 100 grams.
• 100 grams of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Dried Brazilnuts as well as Pecans nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Brazilnuts vs Pecans:

• 100 grams of Brazilnuts have 2.3 times more Calcium, 1.5 times more Copper, 3.1 times more Magnesium, 2.6 times more Phosphorus, 1.6 times more Potassium and 504.5 times more Selenium than Pecans.
• While 100 g of Pecans nuts contain 3.7 times more Manganese than Dried Brazilnuts.
• Both Brazilnuts and Pecans contain similar levels of Iron and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Brazilnuts have 2.6 times more Saturated Fat and 1.6 times more Protein than Pecans.
• While 100 g of Pecans nuts contain 27.4 times more Omega 3, 1.7 times more Sugars and 1.3 times more Fiber than Dried Brazilnuts.
• Both Brazilnuts and Pecans offer comparable quantities of Energy, Fat, Omega 6 and Carbohydrate per 100 grams.