Comparing Nutrients in 14 ounces Cinnamon-raisin Bagels VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cinnamon-raisin Bagels	14%	6%	80%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cinnamon-raisin Bagels	Brazilnuts	Recommended Dietary Allowance
Energy	37.5% 1087kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	6.96% 6.75g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	200% 64g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	14.8% 2.5g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	169% 219g	36% 46.6g	130g per day for Men 19-50 years
Sugars	32.7% 23.7g	12.8% 9.25g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 9.25g	g per day for Men 19-50 years
Fiber	24% 9.13g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	69.5% 39g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Cinnamon-raisin Bagels	Brazilnuts	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.52mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.4% 12.2mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.4% 2.02mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 441μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.2% 1.23mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cinnamon-raisin Bagels	Brazilnuts	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	769% 6.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	189% 15mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	151% 3.48mg	211% 4.85mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	56.7% 397mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	224% 123μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	108% 1615mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	40.8% 4.5mg	146% 16mg	11mg per day for Men 19-50 years
Water	3.43% 127g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cinnamon-raisin Bagels VS Brazilnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Cinnamon-raisin Bagels versus 14 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cinnamon-raisin Bagels vs Brazilnuts:

• 14 ounces of Cinnamon-raisin Bagels have more Vitamin A, 7.9 times more Vitamin B2, 10.4 times more Vitamin B3, 2.8 times more Vitamin B5 and 5 times more Vitamin B9 than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 1.6 times more Vitamin B1, 1.6 times more Vitamin B6 and 18.2 times more Vitamin E than Cinnamon-raisin Bagels.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin A and Vitamin B3
• Both Cinnamon-raisin Bagels as well as Dried Brazilnuts have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cinnamon-raisin Bagels vs Brazilnuts:

• 14 ounces of Cinnamon-raisin Bagels have 1.6 times more Iron and 135.7 times more Sodium than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 8.4 times more Calcium, 10.7 times more Copper, 13.4 times more Magnesium, 1.4 times more Manganese, 7.3 times more Phosphorus, 4.5 times more Potassium, 61.8 times more Selenium and 3.6 times more Zinc than Cinnamon-raisin Bagels.
• 14 ounces of Cinnamon-raisin Bagels lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cinnamon-raisin Bagels have 4.7 times more Carbohydrate and 2.6 times more Sugars than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 2.4 times more Energy, 39.5 times more Fat, 58.9 times more Saturated Fat, 38.5 times more Omega 6, 3.3 times more Fiber and 1.5 times more Protein than Cinnamon-raisin Bagels.
• Both Cinnamon-raisin Bagels and Brazilnuts offer comparable quantities of Omega 3 per 14 ounces.