Comparing Nutrients in 100 grams Walnuts VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Walnuts	Brazilnuts	Recommended Dietary Allowance
Energy	22.6% 654kcal	22.7% 659kcal	2900kcal per day for Men 19-50 years
Fat	67.2% 65.2g	69% 67g	97g per day for Men 19-50 years
Saturated Fat	19% 6.13g	50.4% 16g	32g per day for Men 19-50 years
Omega 3	568% 9.1g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	224% 38g	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	10.5% 13.7g	9.03% 11.7g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	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	0.12% 0.09g	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	% 0.08g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.43g	% 2.33g	g per day for Men 19-50 years
Fiber	17.6% 6.7g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	27% 15.2g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Walnuts	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	28.4% 0.34mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.03% 1.13mg	1.84% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	3.68% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.3% 0.54mg	7.77% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	57.7% 17.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24.5% 98μg	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	1.44% 1.3mg	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	4.67% 0.7mg	37.7% 5.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Brazilnuts	Recommended Dietary Allowance
Calcium	9.8% 98mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	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	36.4% 2.9mg	30.4% 2.43mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	89.5% 376mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	53% 1.22mg	2.3mg per day for Men 19-50 years
Molybdenum	46.7% 21μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	49.4% 346mg	104% 725mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	8.9% 4.9μg	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	28% 3.1mg	37% 4.06mg	11mg per day for Men 19-50 years
Water	0.11% 4.07g	0.092% 3.42g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Brazilnuts per 100 g

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

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

• 100 grams of Walnuts have 4.3 times more Vitamin B2, 3.8 times more Vitamin B3, 3.1 times more Vitamin B5, 5.3 times more Vitamin B6, 4.5 times more Vitamin B9 and more Vitamin K than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 1.8 times more Vitamin B1 and 8.1 times more Vitamin E than English Walnuts.
• 100 grams of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both English Walnuts 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 Walnuts vs Brazilnuts:

• 100 grams of Walnuts have 2.8 times more Manganese than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 1.6 times more Calcium, 2.4 times more Magnesium, 2.1 times more Phosphorus, 1.5 times more Potassium, 391.2 times more Selenium and 1.3 times more Zinc than English Walnuts.
• Both Walnuts and Brazilnuts contain similar levels of Copper and Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Walnuts have 252.2 times more Omega 3 and 1.6 times more Omega 6 than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 2.6 times more Saturated Fat than English Walnuts.
• Both Walnuts and Brazilnuts offer comparable quantities of Energy, Fat, Carbohydrate, Sugars, Fiber and Protein per 100 grams.