Brazil Nut vs Mashed Potato
Nutrition Comparison per 100g
Brazil Nut 5
vs 5 Mashed Potato
Nuts & Seeds vs Vegetables
Side-by-Side Nutrition Facts
| Nutrient | Brazil Nut | Mashed Potato | Better |
|---|---|---|---|
| Calories | 659kcal | 113kcal | Mashed Potato |
| Protein | 14.3g | 2g | Brazil Nut |
| Total Fat | 67.1g | 4.2g | Mashed Potato |
| Carbohydrates | 11.7g | 16.8g | Mashed Potato |
| Fiber | 7.5g | 1.4g | Brazil Nut |
| Sugar | 2.3g | 1.3g | Mashed Potato |
| Vitamin C | 0.7mg | 6.5mg | Mashed Potato |
| Calcium | 160mg | 22mg | Brazil Nut |
| Iron | 2.4mg | 0.3mg | Brazil Nut |
| Potassium | 659mg | 284mg | Brazil Nut |
Macronutrient Breakdown
Brazil Nut
Protein: 14.3g Fat: 67.1g Carbs: 11.7g
Mashed Potato
Protein: 2g Fat: 4.2g Carbs: 16.8g
Data Source
Nutrition data sourced from the USDA FoodData Central SR Legacy database. All values are per 100g of the food item. Actual nutritional content may vary by preparation method, brand, and serving size.
Brazil Nut vs Mashed Potato — Key Takeaway
Mashed Potato has 546 fewer calories per 100g than Brazil Nut, making it the lighter option. For protein, Brazil Nut leads with 14.3g per 100g. Brazil Nut is the better source of fiber at 7.5g per 100g.
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