Comparing Nutrients in 100 grams Dry Roasted Walnuts with Salt VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Brazilnuts	Recommended Dietary Allowance
Energy	22% 643kcal	22.7% 659kcal	2900kcal per day for Men 19-50 years
Fat	62.6% 60.7g	69% 67g	97g per day for Men 19-50 years
Saturated Fat	16.7% 5.36g	50.4% 16g	32g per day for Men 19-50 years
Omega 3	531% 8.5g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	210% 35.7g	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	13.7% 18g	9.03% 11.7g	130g per day for Men 19-50 years
Sugars	4.92% 3.57g	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	18.7% 7.1g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	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	43.4% 0.52mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	1.84% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.68% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	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	22.8% 91μg	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	1.56% 1.4mg	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	2.75% 3.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Brazilnuts	Recommended Dietary Allowance
Calcium	7.1% 71mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	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	32% 2.57mg	30.4% 2.43mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	89.5% 376mg	420mg per day for Men 19-50 years
Manganese	NA	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	47% 329mg	104% 725mg	700mg per day for Men 19-50 years
Potassium	13.5% 459mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	3485% 1917μg	55μg per day for Men 19-50 years
Sodium	43% 643mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	37% 4.06mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.092% 3.42g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Brazilnuts per 100 g

Compare the macro and micronutrient content in 100 g of Dry Roasted Walnuts with Salt versus 100 g of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dry Roasted Walnuts with Salt vs Brazilnuts:

• 100 grams of Dry Roasted Walnuts with Salt have 8.5 times more Vitamin B2, 7.5 times more Vitamin B3, 5.2 times more Vitamin B6, 4.1 times more Vitamin B9 and more Vitamin K than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 6.3 times more Vitamin E than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Brazilnuts provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Dry Roasted Walnuts with 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 Dry Roasted Walnuts with Salt vs Brazilnuts:

• 100 grams of Dry Roasted Walnuts with Salt have 214.3 times more Sodium than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 2.3 times more Calcium, 2.5 times more Magnesium, 2.2 times more Phosphorus, 1.4 times more Potassium, 383.4 times more Selenium and 1.4 times more Zinc than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Brazilnuts contain similar levels of Copper and Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dry Roasted Walnuts with Salt have 235.9 times more Omega 3, 1.5 times more Omega 6, 1.5 times more Carbohydrate and 1.5 times more Sugars than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 3 times more Saturated Fat than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Brazilnuts offer comparable quantities of Energy, Fat, Fiber and Protein per 100 grams.