Comparing Nutrients in 100 grams Brazilnuts VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Brazilnuts	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	22.7% 659kcal	1.14% 33kcal	2900kcal per day for Men 19-50 years
Fat	69% 67g	1.66% 1.6g	97g per day for Men 19-50 years
Saturated Fat	50.4% 16g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	2.25% 0.036g	NA	1.6g per day for Men 19-50 years
Omega 6	143% 24.4g	NA	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	1.34% 1.74g	130g per day for Men 19-50 years
Sugars	3.2% 2.33g	0.57% 0.41g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 2.33g	% 0.56g	g per day for Men 19-50 years
Fiber	19.7% 7.5g	1.3% 0.5g	38g per day for Men 19-50 years
Protein	25.6% 14.3g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.47% 58.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.84% 0.3mg	1.03% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.68% 0.18mg	1.64% 0.082mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.77% 0.1mg	3.77% 0.049mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	11% 3.34μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.5% 22μg	4.93% 19.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	46.3% 1.1μg	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	8.17% 49IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.7% 5.65mg	1.04% 0.16mg	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	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	16% 160mg	12.4% 124mg	1000mg per day for Men 19-50 years
Copper	194% 1.74mg	9.1% 0.082mg	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	5.75% 0.46mg	8mg per day for Men 19-50 years
Magnesium	89.5% 376mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	9.04% 0.21mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	130% 58.4μg	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	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	3.53% 120mg	3400mg per day for Men 19-50 years
Selenium	3485% 1917μg	3.53% 1.94μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	2.47% 37mg	1500mg per day for Men 19-50 years
Zinc	37% 4.06mg	2.84% 0.31mg	11mg per day for Men 19-50 years
Water	0.092% 3.42g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D per 100 g

Compare the macro and micronutrient content in 100 g of Brazilnuts versus 100 g of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Brazilnuts vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 100 grams of Brazilnuts have 4 times more Vitamin B1, 2.2 times more Vitamin B5, 2.1 times more Vitamin B6 and 36.2 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 100 g of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain more Vitamin A, 5.9 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Dried Brazilnuts.
• Both Brazilnuts and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 100 grams of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B5 and Vitamin E
• Both Dried Brazilnuts as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Brazilnuts vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 100 grams of Brazilnuts have 1.3 times more Calcium, 21.3 times more Copper, 5.3 times more Iron, 23.5 times more Magnesium, 5.9 times more Manganese, 22.7 times more Phosphorus, 5.5 times more Potassium, 988.1 times more Selenium and 13 times more Zinc than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 100 g of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 12.3 times more Sodium and 27.2 times more Water than Dried Brazilnuts.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Brazilnuts have 20 times more Energy, 41.7 times more Fat, 78.3 times more Saturated Fat, 6.7 times more Carbohydrate, 5.7 times more Sugars, 15 times more Fiber and 5 times more Protein than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• 100 grams of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Energy, Carbohydrate and Fiber