Comparing Nutrients in 100 grams Brazilnuts VS Raspberries

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Raspberries	8%	10%	82%

Macro Nutrients

	Brazilnuts	Raspberries	Recommended Dietary Allowance
Energy	22.7% 659kcal	1.8% 52kcal	2900kcal per day for Men 19-50 years
Fat	69% 67g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	50.4% 16g	0.059% 0.019g	32g per day for Men 19-50 years
Omega 3	2.25% 0.036g	7.88% 0.13g	1.6g per day for Men 19-50 years
Omega 6	143% 24.4g	1.46% 0.25g	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	9.2% 12g	130g per day for Men 19-50 years
Sugars	3.2% 2.33g	6.1% 4.4g	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	3.24% 2.35g	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	% 1.86g	g per day for Men 19-50 years
Sucrose	% 2.33g	% 0.2g	g per day for Men 19-50 years
Fiber	19.7% 7.5g	17% 6.5g	38g per day for Men 19-50 years
Protein	25.6% 14.3g	2.14% 1.2g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Raspberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	2.67% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	2.92% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.84% 0.3mg	3.74% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.68% 0.18mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.77% 0.1mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	11.4% 3.43μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.5% 22μg	5.25% 21μg	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	29% 26mg	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	5.8% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.5% 7.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Raspberries	Recommended Dietary Allowance
Calcium	16% 160mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	194% 1.74mg	10% 0.09mg	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	8.63% 0.69mg	8mg per day for Men 19-50 years
Magnesium	89.5% 376mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	29% 0.67mg	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	4.14% 29mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	3485% 1917μg	0.36% 0.2μg	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	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	0.092% 3.42g	2.3% 85.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Raspberries per 100 g

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

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

• 100 grams of Brazilnuts have 19.3 times more Vitamin B1, 1.8 times more Vitamin B6 and 6.5 times more Vitamin E than Raspberries.
• While 100 g of Raw Raspberries contain 2 times more Vitamin B3, 1.8 times more Vitamin B5, 37.4 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• Both Brazilnuts and Raspberries provide similar amounts of Vitamin B2 and Vitamin B9 per 100 grams.
• 100 grams of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Dried Brazilnuts as well as Raw Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Brazilnuts vs Raspberries:

• 100 grams of Brazilnuts have 6.4 times more Calcium, 19.4 times more Copper, 3.5 times more Iron, 17.1 times more Magnesium, 1.8 times more Manganese, 25 times more Phosphorus, 4.4 times more Potassium, 9585 times more Selenium and 9.7 times more Zinc than Raspberries.
• While 100 g of Raw Raspberries contain 25.1 times more Water than Dried Brazilnuts.
• 100 grams of Raspberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Brazilnuts have 12.7 times more Energy, 103.2 times more Fat, 849.2 times more Saturated Fat, 97.8 times more Omega 6 and 11.9 times more Protein than Raspberries.
• While 100 g of Raw Raspberries contain 3.5 times more Omega 3, 1.9 times more Sugars and more Fructose than Dried Brazilnuts.
• Both Brazilnuts and Raspberries offer comparable quantities of Carbohydrate and Fiber per 100 grams.
• 100 grams of Raspberries provide inadequate amounts of Energy and Omega 6