Comparing Nutrients in 100 grams Brazilnuts VS Strawberries

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Strawberries	7%	7%	86%

Macro Nutrients

	Brazilnuts	Strawberries	Recommended Dietary Allowance
Energy	22.7% 659kcal	1.1% 32kcal	2900kcal per day for Men 19-50 years
Fat	69% 67g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	50.4% 16g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	2.25% 0.036g	4.06% 0.065g	1.6g per day for Men 19-50 years
Omega 6	143% 24.4g	0.53% 0.09g	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	5.9% 7.68g	130g per day for Men 19-50 years
Sugars	3.2% 2.33g	6.74% 4.9g	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	3.37% 2.44g	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	% 2g	g per day for Men 19-50 years
Sucrose	% 2.33g	% 0.47g	g per day for Men 19-50 years
Fiber	19.7% 7.5g	5.26% 2g	38g per day for Men 19-50 years
Protein	25.6% 14.3g	1.2% 0.67g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Strawberries	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	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.84% 0.3mg	2.4% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.68% 0.18mg	2.5% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.77% 0.1mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0.63% 0.19μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.5% 22μg	6% 24μg	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	65.3% 58.8mg	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	1.93% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.83% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Strawberries	Recommended Dietary Allowance
Calcium	16% 160mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	194% 1.74mg	5.33% 0.048mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.4μg	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	5.13% 0.41mg	8mg per day for Men 19-50 years
Magnesium	89.5% 376mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	16.8% 0.39mg	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	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	3485% 1917μg	0.73% 0.4μg	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	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	0.092% 3.42g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Strawberries per 100 g

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

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

• 100 grams of Brazilnuts have 25.7 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B5, 2.1 times more Vitamin B6 and 19.5 times more Vitamin E than Strawberries.
• While 100 g of Raw Strawberries contain 1.3 times more Vitamin B3 and 84 times more Vitamin C than Dried Brazilnuts.
• Both Brazilnuts and Strawberries provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• 100 grams of Strawberries have insufficient amounts of Vitamin B2 and Vitamin E
• Both Dried Brazilnuts as well as Raw Strawberries have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Brazilnuts vs Strawberries:

• 100 grams of Brazilnuts have 10 times more Calcium, 36.3 times more Copper, 5.9 times more Iron, 28.9 times more Magnesium, 3.2 times more Manganese, 30.2 times more Phosphorus, 4.3 times more Potassium, 4792.5 times more Selenium and 29 times more Zinc than Strawberries.
• While 100 g of Raw Strawberries contain 26.6 times more Water than Dried Brazilnuts.
• 100 grams of Strawberries lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Brazilnuts have 20.6 times more Energy, 223.7 times more Fat, 1075.6 times more Saturated Fat, 270.7 times more Omega 6, 1.5 times more Carbohydrate, 3.8 times more Fiber and 21.4 times more Protein than Strawberries.
• While 100 g of Raw Strawberries contain 1.8 times more Omega 3, 2.1 times more Sugars and more Fructose than Dried Brazilnuts.
• 100 grams of Strawberries provide inadequate amounts of Energy, Omega 6 and Protein