Comparing Nutrients in 100 grams Brazilnuts VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Walnuts	9%	84%	7%

Macro Nutrients

	Brazilnuts	Walnuts	Recommended Dietary Allowance
Energy	22.7% 659kcal	22.6% 654kcal	2900kcal per day for Men 19-50 years
Fat	69% 67g	67.2% 65.2g	97g per day for Men 19-50 years
Saturated Fat	50.4% 16g	19% 6.13g	32g per day for Men 19-50 years
Omega 3	2.25% 0.036g	568% 9.1g	1.6g per day for Men 19-50 years
Omega 6	143% 24.4g	224% 38g	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	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	3.2% 2.33g	3.6% 2.6g	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	0.12% 0.09g	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	% 0.08g	g per day for Men 19-50 years
Sucrose	% 2.33g	% 2.43g	g per day for Men 19-50 years
Fiber	19.7% 7.5g	17.6% 6.7g	38g per day for Men 19-50 years
Protein	25.6% 14.3g	27% 15.2g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.84% 0.3mg	7.03% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.68% 0.18mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.77% 0.1mg	41.3% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	57.7% 17.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.5% 22μg	24.5% 98μg	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	1.44% 1.3mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Walnuts	Recommended Dietary Allowance
Calcium	16% 160mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	194% 1.74mg	176% 1.6mg	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	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	89.5% 376mg	37.6% 158mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	148% 3.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	46.7% 21μg	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	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	3485% 1917μg	8.9% 4.9μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	37% 4.06mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	0.092% 3.42g	0.11% 4.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Walnuts per 100 g

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

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

• 100 grams of Brazilnuts have 1.8 times more Vitamin B1 and 8.1 times more Vitamin E than Walnuts.
• While 100 g of English Walnuts contain 4.3 times more Vitamin B2, 3.8 times more Vitamin B3, 3.1 times more Vitamin B5, 5.3 times more Vitamin B6, 4.5 times more Vitamin B9 and more Vitamin K than Dried Brazilnuts.
• 100 grams of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Dried Brazilnuts as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Brazilnuts vs Walnuts:

• 100 grams of Brazilnuts have 1.6 times more Calcium, 2.4 times more Magnesium, 2.1 times more Phosphorus, 1.5 times more Potassium, 391.2 times more Selenium and 1.3 times more Zinc than Walnuts.
• While 100 g of English Walnuts contain 2.8 times more Manganese than Dried Brazilnuts.
• Both Brazilnuts and Walnuts contain similar levels of Copper and Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Brazilnuts have 2.6 times more Saturated Fat than Walnuts.
• While 100 g of English Walnuts contain 252.2 times more Omega 3 and 1.6 times more Omega 6 than Dried Brazilnuts.
• Both Brazilnuts and Walnuts offer comparable quantities of Energy, Fat, Carbohydrate, Sugars, Fiber and Protein per 100 grams.