Comparing Nutrients in 100 grams Pine Nuts VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Pine Nuts	Brazilnuts	Recommended Dietary Allowance
Energy	23.2% 673kcal	22.7% 659kcal	2900kcal per day for Men 19-50 years
Fat	70.5% 68.4g	69% 67g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	50.4% 16g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	195% 33g	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	10% 13g	9.03% 11.7g	130g per day for Men 19-50 years
Sugars	4.95% 3.6g	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	0.097% 0.07g	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	% 0.07g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.45g	% 2.33g	g per day for Men 19-50 years
Fiber	9.74% 3.7g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	24.4% 13.7g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.5% 0.23mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	1.84% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.26% 0.31mg	3.68% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.23% 0.094mg	7.77% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43% 13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.5% 34μg	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	0.89% 0.8mg	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	62.2% 9.33mg	37.7% 5.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Brazilnuts	Recommended Dietary Allowance
Calcium	1.6% 16mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	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	69% 5.53mg	30.4% 2.43mg	8mg per day for Men 19-50 years
Magnesium	59.8% 251mg	89.5% 376mg	420mg per day for Men 19-50 years
Manganese	383% 8.8mg	53% 1.22mg	2.3mg per day for Men 19-50 years
Molybdenum	7.3% 3.28μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	82% 575mg	104% 725mg	700mg per day for Men 19-50 years
Potassium	17.6% 597mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	3485% 1917μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	58.6% 6.45mg	37% 4.06mg	11mg per day for Men 19-50 years
Water	0.062% 2.28g	0.092% 3.42g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Brazilnuts per 100 g

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

• 100 grams of Pine Nuts have 6.5 times more Vitamin B2, 14.9 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin B9, 1.7 times more Vitamin E and more Vitamin K than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 1.7 times more Vitamin B1 than Dried Pine Nuts.
• Both Pine Nuts and Brazilnuts provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Dried Pine 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 Pine Nuts vs Brazilnuts:

• 100 grams of Pine Nuts have 2.3 times more Iron, 7.2 times more Manganese and 1.6 times more Zinc than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 10 times more Calcium, 1.3 times more Copper, 1.5 times more Magnesium, 1.3 times more Phosphorus and 2738.6 times more Selenium than Dried Pine Nuts.
• Both Pine Nuts and Brazilnuts contain similar levels of Potassium per 100 grams.
• 100 grams of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pine Nuts have 4.6 times more Omega 3, 1.4 times more Omega 6 and 1.5 times more Sugars than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 3.3 times more Saturated Fat and 2 times more Fiber than Dried Pine Nuts.
• Both Pine Nuts and Brazilnuts offer comparable quantities of Energy, Fat, Carbohydrate and Protein per 100 grams.