Comparing Nutrients in 100 grams Brazilnuts VS Oats

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Oats	17%	16%	67%

Macro Nutrients

	Brazilnuts	Oats	Recommended Dietary Allowance
Energy	22.7% 659kcal	13.4% 389kcal	2900kcal per day for Men 19-50 years
Fat	69% 67g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	50.4% 16g	3.8% 1.2g	32g per day for Men 19-50 years
Omega 3	2.25% 0.036g	6.94% 0.11g	1.6g per day for Men 19-50 years
Omega 6	143% 24.4g	14.3% 2.42g	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	51% 66.3g	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	28% 10.6g	38g per day for Men 19-50 years
Protein	25.6% 14.3g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Oats	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	63.6% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.84% 0.3mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.68% 0.18mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.77% 0.1mg	9.15% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	73% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.5% 22μg	14% 56μg	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	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	Oats	Recommended Dietary Allowance
Calcium	16% 160mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	194% 1.74mg	69.6% 0.63mg	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	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	89.5% 376mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	214% 4.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	356% 160μg	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	74.7% 523mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	3485% 1917μg	46% 25.4μg	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	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.092% 3.42g	0.22% 8.22g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Oats per 100 g

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

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

• 100 g of Oats contain 4 times more Vitamin B2, 3.3 times more Vitamin B3, 7.3 times more Vitamin B5 and 2.5 times more Vitamin B9 than Dried Brazilnuts.
• Both Brazilnuts and Oats provide similar amounts of Vitamin B1 and Vitamin B6 per 100 grams.
• 100 grams of Brazilnuts have insufficient amounts of Vitamin B3
• Both Dried Brazilnuts as well as Oats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Brazilnuts vs Oats:

• 100 grams of Brazilnuts have 3 times more Calcium, 2.8 times more Copper, 2.1 times more Magnesium, 1.4 times more Phosphorus, 1.5 times more Potassium and 75.5 times more Selenium than Oats.
• While 100 g of Oats contain 1.9 times more Iron and 4 times more Manganese than Dried Brazilnuts.
• Both Brazilnuts and Oats contain similar levels of Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Brazilnuts have 1.7 times more Energy, 9.7 times more Fat, 13.3 times more Saturated Fat and 10.1 times more Omega 6 than Oats.
• While 100 g of Oats contain 3.1 times more Omega 3, 5.6 times more Carbohydrate and 1.4 times more Fiber than Dried Brazilnuts.
• Both Brazilnuts and Oats offer comparable quantities of Protein per 100 grams.