Comparing Nutrients in 14 ounces Restaurant-prepared Espresso Brewed Coffee VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Restaurant-prepared Espresso Brewed Coffee	5%	18%	77%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Restaurant-prepared Espresso Brewed Coffee	Brazilnuts	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	200% 64g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.15% 0.37g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.63g	36% 46.6g	130g per day for Men 19-50 years
Sugars	0% 0g	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	0% 0g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	0.85% 0.48g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Restaurant-prepared Espresso Brewed Coffee	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.33% 0.004mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.22% 0.11mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.61% 0.008mg	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	0.99% 3.97μg	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	0.88% 0.79mg	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	0.26% 0.04mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Restaurant-prepared Espresso Brewed Coffee	Brazilnuts	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	6.45% 0.52mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	8.63% 0.2mg	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	3.97% 27.8mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	146% 16mg	11mg per day for Men 19-50 years
Water	10.5% 388g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Restaurant-prepared Espresso Brewed Coffee VS Brazilnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Restaurant-prepared Espresso Brewed Coffee versus 14 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Restaurant-prepared Espresso Brewed Coffee vs Brazilnuts:

• 14 ounces of Restaurant-prepared Espresso Brewed Coffee have 5.1 times more Vitamin B2 and 17.7 times more Vitamin B3 than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 617 times more Vitamin B1, 6.6 times more Vitamin B5, 50.5 times more Vitamin B6, 22 times more Vitamin B9 and 565 times more Vitamin E than Restaurant-prepared Espresso Brewed Coffee.
• 14 ounces of Restaurant-prepared Espresso Brewed Coffee have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Restaurant-prepared Espresso Brewed Coffee as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Restaurant-prepared Espresso Brewed Coffee vs Brazilnuts:

• 14 ounces of Restaurant-prepared Espresso Brewed Coffee have 28.6 times more Water than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 80 times more Calcium, 34.9 times more Copper, 18.7 times more Iron, 4.7 times more Magnesium, 24.5 times more Manganese, 103.6 times more Phosphorus, 5.7 times more Potassium, more Selenium and 81.2 times more Zinc than Restaurant-prepared Espresso Brewed Coffee.
• 14 ounces of Restaurant-prepared Espresso Brewed Coffee lack sufficient amounts of Calcium, Iron, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Brazilnuts contain 73.2 times more Energy, 372.8 times more Fat, 175.4 times more Saturated Fat, more Omega 3, 264.8 times more Omega 6, 7 times more Carbohydrate, more Sugars, more Fiber and 119.3 times more Protein than Restaurant-prepared Espresso Brewed Coffee.
• 14 ounces of Restaurant-prepared Espresso Brewed Coffee provide inadequate amounts of Energy, Omega 3, Omega 6, Carbohydrate, Fiber and Protein