Comparing Nutrients in 14 ounces Toasted Commercially Prepared Whole-wheat Bread VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Toasted Commercially Prepared Whole-wheat Bread	Brazilnuts	Recommended Dietary Allowance
Energy	42% 1214kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.66g	200% 64g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.8g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	156% 203g	36% 46.6g	130g per day for Men 19-50 years
Sugars	31.6% 23g	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	78.3% 29.8g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	115% 64.6g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Toasted Commercially Prepared Whole-wheat 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	124% 1.5mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.7% 1.13mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.3% 2.87mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.4% 0.94mg	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	51.6% 206μg	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% 0mg	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	16.7% 2.5mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.8% 35.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Commercially Prepared Whole-wheat Bread	Brazilnuts	Recommended Dietary Allowance
Calcium	51.6% 516mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	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	147% 11.7mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	439% 10mg	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	172% 1203mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	38% 1294mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	380% 209μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	149% 2242mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	77.6% 8.53mg	146% 16mg	11mg per day for Men 19-50 years
Water	2.6% 96g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Commercially Prepared Whole-wheat Bread VS Brazilnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Toasted Commercially Prepared Whole-wheat 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 Toasted Commercially Prepared Whole-wheat Bread vs Brazilnuts:

• 14 ounces of Toasted Commercially Prepared Whole-wheat Bread have 8.1 times more Vitamin B2, 19.4 times more Vitamin B3, 3.9 times more Vitamin B5, 2.3 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin K than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 1.6 times more Vitamin B1 and 9 times more Vitamin E than Toasted Commercially Prepared Whole-wheat Bread.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Toasted Commercially Prepared Whole-wheat Bread as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Toasted Commercially Prepared Whole-wheat Bread vs Brazilnuts:

• 14 ounces of Toasted Commercially Prepared Whole-wheat Bread have 1.2 times more Iron, 2.1 times more Manganese and 188.3 times more Sodium than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 2.6 times more Copper, 3.8 times more Magnesium, 2.4 times more Phosphorus, 2 times more Potassium, 36.4 times more Selenium and 1.9 times more Zinc than Toasted Commercially Prepared Whole-wheat Bread.
• Both Toasted Commercially Prepared Whole-wheat Bread and Brazilnuts contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Commercially Prepared Whole-wheat Bread have 4.4 times more Carbohydrate and 2.5 times more Sugars than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 2.2 times more Energy, 16.5 times more Fat, 17.5 times more Saturated Fat and 34.4 times more Omega 6 than Toasted Commercially Prepared Whole-wheat Bread.
• Both Toasted Commercially Prepared Whole-wheat Bread and Brazilnuts offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Toasted Commercially Prepared Whole-wheat Bread provide inadequate amounts of Omega 3