Brazil Nuts: Nutrient Profile
What is Brazil Nuts richest in? Below are the vitamins, minerals and amino acids that 100 g of Brazil Nuts delivers in the highest amounts. Each one links to that nutrient’s own page listing the best foods to get it from.
| Brazil Nuts: Richest Nutrients (per 100 g) | ||||
|---|---|---|---|---|
| Rank | Nutrient | Per 100 g | %DV / 100g | Purpose |
| Vitamins | ||||
| 1 | Vitamin B1 (Thiamine) | 0.6 mg | 🟢 51% | Turns carbs into energy |
| 2 | Vitamin E | 5.7 mg | 🟡 38% | Protects cells (antioxidant) |
| Minerals | ||||
| 1 | Selenium | 1,920 mcg | 🟢 3,491% | Antioxidant & thyroid |
| 2 | Copper | 1.7 mg | 🟢 193% | Iron use; connective tissue |
| 3 | Magnesium | 376 mg | 🟢 90% | Muscle, nerves & energy |
| 4 | Phosphorus | 725 mg | 🟢 58% | Bones & cellular energy |
| 5 | Manganese | 1.2 mg | 🟢 53% | Bone & metabolism |
| 6 | Zinc | 4.1 mg | 🟡 37% | Immunity & healing |
| 7 | Potassium | 659 mg | 🟡 14% | Blood pressure & fluid balance |
| 8 | Iron | 2.4 mg | 🟡 14% | Carries oxygen in blood |
| 9 | Calcium | 160 mg | 🟡 12% | Bones & teeth |
| Amino Acids — ranked by amount (no Daily Value) | ||||
| 1 | Glutamic acid | 3.2 g | 🟢 | Brain signaling (glutamate) |
| 2 | Arginine | 2.1 g | 🟢 | Blood flow (nitric oxide) |
| 3 | Aspartic acid | 1.3 g | 🟡 | Cellular energy & detox |
| 4 | Leucine | 1.2 g | 🟡 | Builds muscle (BCAA) |
| 5 | Methionine | 1.1 g | 🟡 | Methylation; antioxidant |
| 6 | Valine | 0.8 g | 🟡 | Muscle & energy (BCAA) |
| 7 | Glycine | 0.7 g | 🟡 | Collagen, calm & sleep |
| 8 | Proline | 0.7 g | 🟡 | Collagen & joints |
| 9 | Serine | 0.7 g | 🟡 | Cell membranes & brain |
| 10 | Phenylalanine | 0.6 g | 🟡 | Dopamine & focus |
| 11 | Alanine | 0.6 g | 🟡 | Energy (glucose cycle) |
| 12 | Isoleucine | 0.5 g | 🟡 | Muscle & energy (BCAA) |
| 13 | Lysine | 0.5 g | 🟡 | Collagen & immunity |
| 14 | Tyrosine | 0.4 g | 🟡 | Dopamine & thyroid |
Values are per 100 g of the USDA FoodData Central record FDC 170569, “Nuts, brazilnuts, dried, unblanched” (SR Legacy). %DV is the amount per 100 g divided by the adult Daily Value in 21 CFR 101.9.