Comparing Nutrients in 14 ounces Cereals ready-to-eat, RALSTON CRISP RICE VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON CRISP RICE	7%	3%	90%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cereals ready-to-eat, RALSTON CRISP RICE	Brazilnuts	Recommended Dietary Allowance
Energy	52.4% 1520kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	5.16% 5g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	4.47% 1.43g	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	6.84% 1.16g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	263% 342g	36% 46.6g	130g per day for Men 19-50 years
Sugars	66.3% 48g	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	3.34% 2.42g	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	% 2.6g	% 0g	g per day for Men 19-50 years
Sucrose	% 41g	% 9.25g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	47.4% 26.6g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON CRISP RICE	Brazilnuts	Recommended Dietary Allowance
Vitamin A	501% 4509μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	678% 8.14mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	393% 5.1mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	719% 115mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	591% 7.7mg	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	601% 2405μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	901% 21.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	284% 256mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	200% 1203IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.6% 0.24mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON CRISP RICE	Brazilnuts	Recommended Dietary Allowance
Calcium	2% 20mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	65.7% 0.59mg	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	1624% 130mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	190% 4.37mg	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	55.6% 389mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	130% 71.4μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	144% 2163mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	47% 5.16mg	146% 16mg	11mg per day for Men 19-50 years
Water	0.39% 14.4g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, RALSTON CRISP RICE VS Brazilnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, RALSTON CRISP RICE versus 14 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, RALSTON CRISP RICE vs Brazilnuts:

• 14 ounces of Cereals ready-to-eat, RALSTON CRISP RICE have more Vitamin A, 3.3 times more Vitamin B1, 36.8 times more Vitamin B2, 98.2 times more Vitamin B3, 1.7 times more Vitamin B5, 19.2 times more Vitamin B6, 27.5 times more Vitamin B9, more Vitamin B12, 92.1 times more Vitamin C and more Vitamin D than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 94.2 times more Vitamin E than Cereals ready-to-eat, RALSTON CRISP RICE.
• 14 ounces of Cereals ready-to-eat, RALSTON CRISP RICE have insufficient amounts of Vitamin E
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D
• Both Cereals ready-to-eat, RALSTON CRISP RICE as well as Dried Brazilnuts have insufficient amounts of Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, RALSTON CRISP RICE vs Brazilnuts:

• 14 ounces of Cereals ready-to-eat, RALSTON CRISP RICE have 13.5 times more Iron and 181.7 times more Sodium than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 32 times more Calcium, 11.7 times more Copper, 16.3 times more Magnesium, 7.4 times more Phosphorus, 6.2 times more Potassium, 106.5 times more Selenium and 3.1 times more Zinc than Cereals ready-to-eat, RALSTON CRISP RICE.
• Both Cereals ready-to-eat, RALSTON CRISP RICE and Brazilnuts contain similar levels of Manganese per 14 ounces.
• 14 ounces of Cereals ready-to-eat, RALSTON CRISP RICE lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, RALSTON CRISP RICE have 7.3 times more Carbohydrate and 5.2 times more Sugars than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 1.7 times more Energy, 53.3 times more Fat, 44.8 times more Saturated Fat, more Omega 3, 83.2 times more Omega 6, 10.7 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, RALSTON CRISP RICE.
• 14 ounces of Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Omega 3, Omega 6 and Fiber