Comparing Nutrients in 100 grams Cashew Nuts VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cashew Nuts	Brazilnuts	Recommended Dietary Allowance
Energy	19% 553kcal	22.7% 659kcal	2900kcal per day for Men 19-50 years
Fat	45.2% 44g	69% 67g	97g per day for Men 19-50 years
Saturated Fat	24.3% 7.8g	50.4% 16g	32g per day for Men 19-50 years
Omega 3	3.88% 0.062g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	45.8% 7.8g	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	23.2% 30g	9.03% 11.7g	130g per day for Men 19-50 years
Sugars	8.15% 5.9g	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	0.069% 0.05g	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	% 0.05g	% 0g	g per day for Men 19-50 years
Sucrose	% 5.8g	% 2.33g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	32.5% 18.2g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.3% 0.42mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.64% 1.06mg	1.84% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.86mg	3.68% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	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	6.25% 25μg	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	0.56% 0.5mg	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	6% 0.9mg	37.7% 5.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.4% 34μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Brazilnuts	Recommended Dietary Allowance
Calcium	3.7% 37mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	244% 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	83.5% 6.68mg	30.4% 2.43mg	8mg per day for Men 19-50 years
Magnesium	69.5% 292mg	89.5% 376mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	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	84.7% 593mg	104% 725mg	700mg per day for Men 19-50 years
Potassium	19.4% 660mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	3485% 1917μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	52.5% 5.8mg	37% 4.06mg	11mg per day for Men 19-50 years
Water	0.14% 5.2g	0.092% 3.42g	3700g per day for Men 19-50 years

Nutrient Comparison: Cashew Nuts VS Brazilnuts per 100 g

Compare the macro and micronutrient content in 100 g of Cashew Nuts 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 Nuts vs Brazilnuts:

• 100 grams of Cashew Nuts have 1.7 times more Vitamin B2, 3.6 times more Vitamin B3, 4.7 times more Vitamin B5, 4.1 times more Vitamin B6 and more Vitamin K than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 1.5 times more Vitamin B1 and 6.3 times more Vitamin E than Raw Cashew Nuts.
• Both Cashew Nuts and Brazilnuts provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Raw Cashew Nuts 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 Nuts vs Brazilnuts:

• 100 grams of Cashew Nuts have 1.3 times more Copper, 2.7 times more Iron, 1.4 times more Manganese and 1.4 times more Zinc than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 4.3 times more Calcium, 1.3 times more Magnesium and 96.3 times more Selenium than Raw Cashew Nuts.
• Both Cashew Nuts and Brazilnuts contain similar levels of Phosphorus and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cashew Nuts have 1.7 times more Omega 3, 2.6 times more Carbohydrate, 2.5 times more Sugars and 1.3 times more Protein than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 1.5 times more Fat, 2.1 times more Saturated Fat, 3.1 times more Omega 6 and 2.3 times more Fiber than Raw Cashew Nuts.
• Both Cashew Nuts and Brazilnuts offer comparable quantities of Energy per 100 grams.