Comparing Nutrients in 100 grams Brazilnuts VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Brazilnuts	Fresh Orange juice	Recommended Dietary Allowance
Energy	22.7% 659kcal	1.55% 45kcal	2900kcal per day for Men 19-50 years
Fat	69% 67g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	50.4% 16g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	2.25% 0.036g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	143% 24.4g	0.17% 0.029g	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	8% 10.4g	130g per day for Men 19-50 years
Sugars	3.2% 2.33g	11.6% 8.4g	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	2.92% 2.12g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	% 2.33g	% 4.14g	g per day for Men 19-50 years
Fiber	19.7% 7.5g	0.53% 0.2g	38g per day for Men 19-50 years
Protein	25.6% 14.3g	1.25% 0.7g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.84% 0.3mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.68% 0.18mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.77% 0.1mg	3.08% 0.04mg	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	7.5% 30μg	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	55.6% 50mg	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	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Fresh Orange juice	Recommended Dietary Allowance
Calcium	16% 160mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	194% 1.74mg	4.9% 0.044mg	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	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	89.5% 376mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	0.61% 0.014mg	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	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	3485% 1917μg	0.18% 0.1μg	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	0.45% 0.05mg	11mg per day for Men 19-50 years
Water	0.092% 3.42g	2.4% 88.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Brazilnuts vs Fresh Orange juice:

• Dried Brazilnuts have 6.9 times more Vitamin B1, 2.5 times more Vitamin B6 and 141.3 times more Vitamin E than Raw Orange juice.
• While Raw Orange juice contains more Vitamin A, 1.4 times more Vitamin B3, 1.4 times more Vitamin B9 and 71.4 times more Vitamin C than Dried Brazilnuts.
• Both Dried Brazilnuts and Raw Orange juice have similar amounts of Vitamin B2 and Vitamin B5 per 100 g.
• Both Dried Brazilnuts as well as Raw Orange juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Brazilnuts vs Fresh Orange juice:

• Dried Brazilnuts have 14.5 times more Calcium, 39.6 times more Copper, 12.2 times more Iron, 34.2 times more Magnesium, 87.4 times more Manganese, 42.6 times more Phosphorus, 3.3 times more Potassium, 19170 times more Selenium and 81.2 times more Zinc than Raw Orange juice.
• While Raw Orange juice contains 25.8 times more Water than Dried Brazilnuts.

Comparison of macro-nutrients per 100 grams:

• Dried Brazilnuts have 14.6 times more Energy, 335.5 times more Fat, 672.3 times more Saturated Fat, 3.3 times more Omega 3, 840.1 times more Omega 6, 37.5 times more Fiber and 20.5 times more Protein than Raw Orange juice.
• While Raw Orange juice contains 3.6 times more Sugars and more Fructose than Dried Brazilnuts.
• Both Dried Brazilnuts and Raw Orange juice have similar amounts of Carbohydrate per 100 g.
• Both Dried Brazilnuts as well as Raw Orange juice have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.