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Brazil Nuts

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Story by Brian Rossiter - Fruit-Powered


Found in the Amazon’s dense forests, Brazil nuts, whose flavor resembles that of walnuts only more “earthy” and “woodsy,” have been cherished by native Amazonians for ages. Brazil nuts score a 93 out of 100 in Dr. T.C. Fry’s “A General Guide to Food Selection.”

Brazil nuts grow on trees standing about 150 feet tall and lasting 500 to 700 years old. A cup of Brazil nuts weighs 133 grams and contains 877 calories.

The scientific name of Brazil nuts is Bertholletia excelsa.

With 85.2 percent of its caloric makeup comprising fat, Brazil nuts are exceptionally fatty nuts. They are loaded in minerals, especially magnesium and phosphorous but especially selenium. A single 5-gram Brazil nut contains 136.9 percent of the Reference Daily Intake for this mineral.


Stats for 100 Grams of Brazil Nuts (Dried, Unblanched)

  • 659 calories

Notable Nutrients

Percentages based on the Reference Daily Intake for a 2,000-calorie diet

  • Fiber: 30%
  • Fat: 103.2%
  • Protein: 28.6%
  • Vitamin B1: 41.1%
  • Vitamin B6: 5.1%
  • Vitamin E: 28.1%
  • Folate: 5.5%
  • Copper: 87.2%
  • Iron: 13.5%
  • Magnesium: 94%
  • Manganese: 61.2%
  • Phosphorous: 72.5%
  • Potassium: 18.8%
  • Selenium: 2,738.6%
  • Zinc: 27.1%

Carbs/Protein/Fat

  • Carbohydrates: 7.3%
  • Protein: 7.5%
  • Fat: 85.2%

Food Type

  • Nut

Sources

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