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The best perspective for your health

Brazil nut

Brazil nuts come from South America. Dried, they work well in salads or as an ingredient in sweet pastries. They are also the best vegetable source of selenium.
We have provided the missing values for the nutritional information from the USDA database for this ingredient.

Many people believe that this product is a raw food because it appears to be in its natural state. However, in the majority of cases it isn’t raw! This is usually because the production process requires heat, and other alternative processes would involve much more time and money, as is the case here - or it has to be pasteurized. At least one of these reasons applies here.

If a product is labeled as raw, before it is sold it still may be mixed with other products that have undergone cheaper processes. Depending on the product, you may not be able to distinguish any differences when it comes to appearance or taste.

By the way, raw foodists should also understand that there are foods that are raw but that as such contain toxins — or that can only be eaten raw in small quantities. These are indicated with a different symbol.

3%
Water
 13
Macronutrient carbohydrates 12.6%
/15
Macronutrient proteins 15.37%
/72
Macronutrient fats 72.03%
 

The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).

Ω-6 (LA, 23.9g)
Omega-6 fatty acid such as linoleic acid (LA)
 : Ω-3 (ALA, <0.1g)
Omega-3 fatty acid such as alpha-linolenic acid (ALA)
 = !:0

Omega-6 ratio to omega-3 fatty acids should not exceed a total of 5:1. Link to explanation.

Here, essential linolenic acid (LA) 23.86 g and almost no alpha-linolenic acid (ALA).

Dried brazil nuts are a delicious snack. Thanks to their sweet flavor, they are often used as an ingredient in cakes, cookies, and other sweet pastries. Brazil nuts contain high levels of protein and fat, but are also rich in minerals. You should not consume too many at a time because of their selenium content.

General information:

From Wikipedia: “The Brazil nut (Bertholletia excelsa) is a South American tree in the family Lecythidaceae, and also the name of the tree's commercially harvested edible seeds.”

Nut production:

“Around 20,000 tons of Brazil nuts are harvested each year, of which Bolivia accounts for about 50%, Brazil 40%, and Peru 10% (2000 estimates).In 1980, annual production was around 40,000 tons per year from Brazil alone, and in 1970, Brazil harvested a reported 104,487 tons of nuts.

Brazil nuts for international trade can come from wild collection rather than from plantations. This has been advanced as a model for generating income from a tropical forest without destroying it. The nuts are gathered by migrant workers known as castanheiros.

Analysis of tree ages in areas that are harvested show that moderate and intense gathering takes so many seeds that not enough are left to replace older trees as they die. Sites with light gathering activities had many young trees, while sites with intense gathering practices had hardly any young trees.

Statistical tests were done to determine what environmental factors could be contributing to the lack of younger trees. The most consistent effect was found to be the level of gathering activity at a particular site. A computer model predicting the size of trees where people picked all the nuts matched the tree size data gathered from physical sites that had heavy harvesting.

Nutritional value:

“Brazil nuts are 14% protein, 12% carbohydrate, and 66% fat by weight; 85% of their calories come from fat, and a 100 g serving provides 656 total calories. The fat components are 23% saturated, 38% monounsaturated, and 32% polyunsaturated. Due to their high polyunsaturated fat content, primarily omega-6 fatty acids, shelled Brazil nuts may quickly become rancid.

Nutritionally, Brazil nuts are an excellent source (> 19% of the Daily Value, DV) of dietary fiber (30% DV) and various vitamins and dietary minerals. A 100 g serving (75% of one cup) of Brazil nuts contains rich content of thiamin (54% DV), vitamin E (38% DV), magnesium (106% DV), phosphorus (104% DV), manganese (57% DV) and zinc (43% DV) (right table). Brazil nuts are perhaps the richest dietary source of selenium, with a one-ounce (28 g) serving of 6 nuts supplying 774% DV. This is 10 times the adult U.S. Recommended Dietary Allowance, more even than the Tolerable Upper Intake Level, although the amount of selenium within batches of nuts varies greatly.

Brazil nut oil contains 75% unsaturated fatty acids composed mainly of oleic and linolenic acids, as well as the phytosterol, beta-sitosterol, and fat-soluble vitamin E.

Other uses:

“As well as its food use, Brazil nut oil is also used as a lubricant in clocks, for making artists' paints, and in the cosmetics industry. Engravings in Brazil nut shells were supposedly used as decorative jewelry by the indigenous tribes in Bolivia, although no examples still exist. Because of its hardness, the Brazil nut's shell is often pulverized and used as an abrasive to polish materials such as metals and even ceramics (in the same way jeweler's rouge is used).”

Hazards:

“In Brazil, it is illegal to cut down a Brazil nut tree. As a result, they can be found outside production areas, in the backyards of homes and near roads and streets. The fruit containing nuts are very heavy and rigid, and they pose a serious threat to vehicles and people passing under the tree. Brazil nuts sink in fresh water, which can cause clogging of waterways in riparian areas.

Nutrient tables

The complete nutritional information, coverage of the daily requirement and comparison values with other ingredients can be found in the following nutrient tables.

Nutritional Information per 100g
2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Energy 659 kcal
2'757 kJ
33.0%
Recommended daily allowance according to the GDA: 2000kcal
Fat/Lipids 67 g95.9%
Recommended daily allowance according to the GDA: 70g
Saturated Fats 16 g80.7%
Recommended daily allowance according to the GDA: 20g
Carbohydrates (inc.dietary fiber) 12 g4.3%
Recommended daily allowance according to the GDA: 270g
Sugars 2.3 g2.6%
Recommended daily allowance according to the GDA: 90g
Fiber 7.5 g30.0%
Recommended daily allowance according to the GDA: 25g
Protein (albumin) 14 g28.6%
Recommended daily allowance according to the GDA: 50g
Cooking Salt (Na:3.0 mg)7.6 mg0.3%
Recommended daily allowance according to the GDA: 2.4g
Recommended daily allowance according to the GDA.
Fat/Lipids
Carbohydrates
Protein (albumin)
Cooking Salt

Essential Nutrients per 100g with %-share Daily Requirement at 2000 kcal
MinSelenium, Se 1'917 µg3'485.0%
Recommended daily allowance according to the EU: LMIV-2011: 55 µg
FatLinoleic acid; LA; 18:2 omega-6 24 g239.0%
Recommended daily allowance according to the CH-EDI-Verordnung: 10 g
MinCopper, Cu 1.7 mg174.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg
ProtMethionine (Met, M) 1.1 g121.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.93 g
ElemPhosphorus, P 725 mg104.0%
Recommended daily allowance according to the EU: LMIV-2011: 700 mg
ElemMagnesium, Mg 376 mg100.0%
Recommended daily allowance according to the EU: LMIV-2011: 375 mg
MinManganese, Mn 1.2 mg61.0%
Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg
VitThiamine (vitamin B1) 0.62 mg56.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg
ProtTryptophan (Trp, W) 0.14 g54.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.25 g
ProtLeucine (Leu, L) 1.2 g49.0%
Recommended daily allowance according to the WHO-Protein-2002: 2.4 g

Detailed Nutritional Information per 100g for this Ingredient

Explanations

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Nutritional Information per 100g

Essential fatty acids, (SC-PUFA) 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Linoleic acid; LA; 18:2 omega-6 24 g239.0%
Recommended daily allowance according to the CH-EDI-Verordnung: 10 g
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.02 g1.0%
Recommended daily allowance according to the CH-EDI-Verordnung: 2.0 g

Nutritional Information per 100g

Essential amino acids 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Methionine (Met, M) 1.1 g121.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.93 g
Tryptophan (Trp, W) 0.14 g54.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.25 g
Leucine (Leu, L) 1.2 g49.0%
Recommended daily allowance according to the WHO-Protein-2002: 2.4 g
Valine (Val, V) 0.76 g47.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.6 g
Isoleucine (Ile, I) 0.52 g42.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.2 g
Phenylalanine (Phe, F) 0.64 g41.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.6 g
Threonine (Thr, T) 0.36 g39.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.93 g
Lysine (Lys, K) 0.49 g26.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.9 g

Nutritional Information per 100g

Vitamins 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Thiamine (vitamin B1) 0.62 mg56.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg
Vitamin E, as a-TEs 5.6 mg47.0%
Recommended daily allowance according to the EU: LMIV-2011: 12 mg
Biotin (ex vitamin B7, H) 6.9 µg14.0%
Recommended daily allowance according to the EU: LMIV-2011: 50 µg
Folate, as the active form of folic acid (née vitamin B9 and 22 µg11.0%
Recommended daily allowance according to the EU: LMIV-2011: 200 µg
Vitamin B6 (pyridoxine) 0.10 mg7.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg
Riboflavin (vitamin B2) 0.04 mg3.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg
Pantothenic acid (vitamin B5) 0.18 mg3.0%
Recommended daily allowance according to the EU: LMIV-2011: 6.0 mg
Niacin (née vitamin B3) 0.30 mg2.0%
Recommended daily allowance according to the EU: LMIV-2011: 16 mg
Vitamin C (ascorbic acid) 0.70 mg1.0%
Recommended daily allowance according to the EU: LMIV-2011: 80 mg
Vitamin A, as RAE 0 µg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 800 µg
Vitamin D 0 µg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 5.0 µg

Nutritional Information per 100g

Essential macroelements (macronutrients) 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Phosphorus, P 725 mg104.0%
Recommended daily allowance according to the EU: LMIV-2011: 700 mg
Magnesium, Mg 376 mg100.0%
Recommended daily allowance according to the EU: LMIV-2011: 375 mg
Potassium, K 659 mg33.0%
Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg
Calcium, Ca 160 mg20.0%
Recommended daily allowance according to the EU: LMIV-2011: 800 mg
Sodium, Na 3.0 mg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 800 mg

Nutritional Information per 100g

Essential trace elements (micronutrients) 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Selenium, Se 1'917 µg3'485.0%
Recommended daily allowance according to the EU: LMIV-2011: 55 µg
Copper, Cu 1.7 mg174.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg
Manganese, Mn 1.2 mg61.0%
Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg
Zinc, Zn 4.1 mg41.0%
Recommended daily allowance according to the EU: LMIV-2011: 10 mg
Iron, Fe 2.4 mg17.0%
Recommended daily allowance according to the EU: LMIV-2011: 14 mg
Iod, I (Jod, J) 5.0 µg3.0%
Recommended daily allowance according to the EU: LMIV-2011: 150 µg

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