Comparing Nutrients in 100 grams Cashew Butter VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cashew Butter	11%	71%	18%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cashew Butter	Brazilnuts	Recommended Dietary Allowance
Energy	20.2% 587kcal	22.7% 659kcal	2900kcal per day for Men 19-50 years
Fat	51% 49.4g	69% 67g	97g per day for Men 19-50 years
Saturated Fat	30.5% 9.76g	50.4% 16g	32g per day for Men 19-50 years
Omega 3	10.7% 0.17g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	48% 8.17g	143% 24.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.2% 27.6g	9.03% 11.7g	130g per day for Men 19-50 years
Sugars	NA	3.2% 2.33g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.33g	g per day for Men 19-50 years
Fiber	5.26% 2g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	31.4% 17.6g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Cashew Butter	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	1.84% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	3.68% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	7.77% 0.1mg	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	17% 68μg	5.5% 22μg	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% 0mg	0.78% 0.7mg	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	NA	37.7% 5.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Butter	Brazilnuts	Recommended Dietary Allowance
Calcium	4.3% 43mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	194% 1.74mg	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	63% 5.03mg	30.4% 2.43mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	89.5% 376mg	420mg per day for Men 19-50 years
Manganese	35.4% 0.82mg	53% 1.22mg	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	65.3% 457mg	104% 725mg	700mg per day for Men 19-50 years
Potassium	16% 546mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	3485% 1917μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	47% 5.16mg	37% 4.06mg	11mg per day for Men 19-50 years
Water	0.08% 2.96g	0.092% 3.42g	3700g per day for Men 19-50 years

Nutrient Comparison: Cashew Butter VS Brazilnuts per 100 g

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

Lets compare vitamin content per 100 grams of Cashew Butter vs Brazilnuts:

• 100 grams of Cashew Butter have 5.3 times more Vitamin B2, 5.4 times more Vitamin B3, 6.5 times more Vitamin B5, 2.5 times more Vitamin B6 and 3.1 times more Vitamin B9 than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 2 times more Vitamin B1 than Plain Cashew Butter no Salt.
• 100 grams of Brazilnuts have insufficient amounts of Vitamin B3
• Both Plain Cashew Butter no Salt as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cashew Butter vs Brazilnuts:

• 100 grams of Cashew Butter have 1.3 times more Copper, 2.1 times more Iron and 1.3 times more Zinc than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 3.7 times more Calcium, 1.5 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus and 166.7 times more Selenium than Plain Cashew Butter no Salt.
• Both Cashew Butter and Brazilnuts contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cashew Butter have 4.8 times more Omega 3, 2.3 times more Carbohydrate and 1.2 times more Protein than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 1.4 times more Fat, 1.7 times more Saturated Fat, 3 times more Omega 6 and 3.8 times more Fiber than Plain Cashew Butter no Salt.
• Both Cashew Butter and Brazilnuts offer comparable quantities of Energy per 100 grams.