Comparing Nutrients in 14 ounces Rye Bread VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Rye Bread	Brazilnuts	Recommended Dietary Allowance
Energy	35.4% 1028kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	7.76% 2.5g	200% 64g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	17.3% 2.93g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	147% 192g	36% 46.6g	130g per day for Men 19-50 years
Sugars	21% 15.3g	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	60.6% 23g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	60.2% 33.7g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.72mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	109% 437μg	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	1.76% 1.6mg	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	8.73% 1.3mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Brazilnuts	Recommended Dietary Allowance
Calcium	29% 290mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	769% 6.9mg	0.9mg per day for Men 19-50 years
Fluoride	5.06% 202μg	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	140% 11.2mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	142% 3.27mg	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	71% 496mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	223% 123μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	160% 2393mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	41% 4.52mg	146% 16mg	11mg per day for Men 19-50 years
Water	4% 148g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye Bread VS Brazilnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Rye Bread versus 14 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Rye Bread vs Brazilnuts:

• 14 ounces of Rye Bread have 9.6 times more Vitamin B2, 12.9 times more Vitamin B3, 2.4 times more Vitamin B5 and 5 times more Vitamin B9 than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B6 and 17.1 times more Vitamin E than Rye Bread.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Rye Bread 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 Rye Bread vs Brazilnuts:

• 14 ounces of Rye Bread have 201 times more Sodium than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 2.2 times more Calcium, 9.4 times more Copper, 9.4 times more Magnesium, 1.5 times more Manganese, 5.8 times more Phosphorus, 4 times more Potassium, 62 times more Selenium and 3.6 times more Zinc than Rye Bread.
• Both Rye Bread and Brazilnuts contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Rye Bread have 1.7 times more Omega 3, 4.1 times more Carbohydrate and 1.7 times more Sugars than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 2.5 times more Energy, 20.3 times more Fat, 25.8 times more Saturated Fat, 33 times more Omega 6, 1.3 times more Fiber and 1.7 times more Protein than Rye Bread.