Nutrients in 5 ounces of Brazilnuts

Dried Brazilnuts (Bertholletia excelsa), also known as brazil nuts.

Macros Ratio

Protein Fat Carbs

85%

5 oz ▼

Macro Nutrients

Brazilnuts

Energy934 kcal

32.2%

Dried Brazilnuts have 934.116025 kcal of Energy per 5 ounces, which is 32.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat95 g

98%

Dried Brazilnuts have 95.1125725 g of Fat per 5 ounces, which is 98% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat23 g

71.5%

Dried Brazilnuts have 22.86954165 g of Saturated Fat per 5 ounces, which is 71.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.051 g

3.2%

Dried Brazilnuts have 0.0510291 g of Omega 3 per 5 ounces, which is 3.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 634.5 g

203%

Dried Brazilnuts have 34.533943425 g of Omega 6 per 5 ounces, which is 203% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Dried Brazilnuts have 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate16.6 g

13%

Dried Brazilnuts have 16.6411565 g of Carbohydrate per 5 ounces, which is 13% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.3 g

4.56%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Dried Brazilnuts have 3.30271675 g of Sugars per 5 ounces, which is 4.56% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0 g

≤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]

Dried Brazilnuts have 0 g of Fructose per 5 ounces, which is 0% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0 g

Dried Brazilnuts have 0 g of Glucose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose3.3 g

Dried Brazilnuts have 3.30271675 g of Sucrose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber10.6 g

28%

Dried Brazilnuts have 10.6310625 g of Fiber per 5 ounces, which is 28% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein20.3 g

36.2%

Dried Brazilnuts have 20.298242 g of Protein per 5 ounces, which is 36.2% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Brazilnuts

Vitamin A0 μg

RAE, retinol activity equivalents

Dried Brazilnuts have 0 μg of Vitamin A per 5 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.87 mg

73%

Thiamine

Dried Brazilnuts have 0.874582075 mg of Vitamin B1 per 5 ounces, which is 73% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.05 mg

3.8%

Riboflavin

Dried Brazilnuts have 0.049611625 mg of Vitamin B2 per 5 ounces, which is 3.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.42 mg

2.6%

Niacin, nicotinic acid, niacinamide

Dried Brazilnuts have 0.418155125 mg of Vitamin B3 per 5 ounces, which is 2.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.26 mg

5.2%

Pantothenic acid

Dried Brazilnuts have 0.2608154 mg of Vitamin B5 per 5 ounces, which is 5.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.14 mg

11%

Pyridoxine

Dried Brazilnuts have 0.143164975 mg of Vitamin B6 per 5 ounces, which is 11% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B931 μg

7.8%

Folates and Folic Acid

Dried Brazilnuts have 31.18445 μg of Vitamin B9 per 5 ounces, which is 7.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Dried Brazilnuts have 0 μg of Vitamin B12 per 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0.99 mg

1.1%

Ascorbic acid

Dried Brazilnuts have 0.9922325 mg of Vitamin C per 5 ounces, which is 1.1% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Dried Brazilnuts have 0 IU of Vitamin D per 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E8 mg

53.4%

Tocopherols and Tocotrienols

Dried Brazilnuts have 8.00873375 mg of Vitamin E per 5 ounces, which is 53.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0 μg

Phytomenadione or phylloquinone

Dried Brazilnuts have 0 μg of Vitamin K per 5 ounces, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Brazilnuts

Calcium227 mg

22.7%

Dried Brazilnuts have 226.796 mg of Calcium per 5 ounces, which is 22.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.47 mg

275%

Dried Brazilnuts have 2.470658925 mg of Copper per 5 ounces, which is 275% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron3.44 mg

43%

Dried Brazilnuts have 3.44446425 mg of Iron per 5 ounces, which is 43% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium533 mg

127%

Dried Brazilnuts have 532.9706 mg of Magnesium per 5 ounces, which is 127% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.73 mg

75.4%

Dried Brazilnuts have 1.733571925 mg of Manganese per 5 ounces, which is 75.4% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus1028 mg

147%

Dried Brazilnuts have 1027.669375 mg of Phosphorus per 5 ounces, which is 147% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium934 mg

27.5%

Dried Brazilnuts have 934.116025 mg of Potassium per 5 ounces, which is 27.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2717 μg

4941%

Dried Brazilnuts have 2717.299575 μg of Selenium per 5 ounces, which is 4941% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium4.25 mg

0.28%

Dried Brazilnuts have 4.252425 mg of Sodium per 5 ounces, which is 0.28% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5.75 mg

52.3%

Dried Brazilnuts have 5.7549485 mg of Zinc per 5 ounces, which is 52.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water4.85 g

0.13%

Dried Brazilnuts have 4.8477645 g of Water per 5 ounces, which is 0.13% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Dried Brazilnuts:

5 ounces of Brazilnuts is an excellent source of Vitamin B1 and Vitamin E.
It has a good amount of Vitamin B6 and Vitamin B9.
It also has some Vitamin B2, Vitamin B3 and Vitamin B5.
While 5 ounces of product has trace amounts of Vitamin C, it has no Vitamin A, Vitamin B12, Vitamin D and Vitamin K.

Minerals in 5 ounces of Dried Brazilnuts:

5 ounces of Brazilnuts has outstanding amounts of Copper, Magnesium, Phosphorus and Selenium.
It is an excellent source of Calcium, Iron, Manganese, Potassium and Zinc.
It has no Sodium.

Macronutrients in 5 ounces of Dried Brazilnuts:

5 ounces of Brazilnuts has outstanding amounts of Fat and Omega 6.
It is an excellent source of Saturated Fat, Fiber and Protein.
It also has a good amount of Carbohydrate.
This nut has some Omega 3 and Sugars.
It has no Fructose, Glucose and Sucrose.

Compare Dried Brazilnuts with:

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Food Info

Nutrients in 5 ounces of Brazilnuts

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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