Nuts, brazilnuts, dried, unblanched

Plant foods · Nuts & seeds · Nuts & seeds

g
Macronutrients 51 / 100 How is this scored?

Composition

Energy

Protein 14.3 g · 57 kcal/100g
Fat 67.1 g · 604 kcal/100g
Carbs 11.7 g · 47 kcal/100g
Fiber 7.5 g
Water 3 g
Total energy 659 kcal

Energy is predominantly from fat (85%); EFSA recommends 20–35% for a balanced diet

Fat quality 39 / 100 How is this scored?
Total fat
67.1g
Saturated
16.1g
Monounsat.
23.9g
Polyunsat.
24.4g
Omega-3
0.02g
Omega-6
24.36g

Saturated fat is 22.0% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 1353.5 (target ≤ 4).

Protein quality 76 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 76%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (76% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 58 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.7 mg
Vitamin D 0.0 µg
Vitamin E 5.7 mg
Vitamin K 0 µg
Thiamin (B1) 0.62 mg
Riboflavin (B2) 0.04 mg
Niacin (B3) 0.3 mg
Pantothenic (B5) 0.2 mg
Vitamin B6 0.10 mg
Folate (B9) 22 µg
Vitamin B12 0.00 µg

Minerals

Calcium 160 mg
Iron 2.4 mg
Magnesium 376 mg
Phosphorus 725 mg
Potassium 659 mg
Sodium 3 mg
Zinc 4.1 mg
Copper 1.74 mg
Manganese 1.22 mg
Selenium 1917.0 µg

Notable source of Selenium (3486% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.