Comparing Nutrients in 14 ounces Garlic bread, frozen VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Garlic bread, frozen	10%	43%	47%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Garlic bread, frozen	Brazilnuts	Recommended Dietary Allowance
Energy	48% 1389kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	68% 66g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	65.5% 21g	200% 64g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	126% 21.4g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 166g	36% 46.6g	130g per day for Men 19-50 years
Sugars	20.2% 14.6g	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	3.4% 2.46g	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	% 1.67g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 9.25g	g per day for Men 19-50 years
Fiber	26% 9.92g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	59.3% 33g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	Brazilnuts	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	153% 1.83mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.3% 0.33mg	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	185% 738μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	13.2% 0.32μg	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	5.95% 35.7IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31.2% 4.7mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic bread, frozen	Brazilnuts	Recommended Dietary Allowance
Calcium	10.7% 107mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	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	151% 12mg	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	76% 1.75mg	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	49.3% 345mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	12% 409mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	144% 2159mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	31.4% 3.45mg	146% 16mg	11mg per day for Men 19-50 years
Water	3.4% 126g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Garlic bread, frozen VS Brazilnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Garlic bread, frozen versus 14 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Garlic bread, frozen vs Brazilnuts:

• 14 ounces of Garlic bread, frozen have 5.3 times more Vitamin B2, 14 times more Vitamin B3, 3.6 times more Vitamin B5, 8.5 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 1.3 times more Vitamin B1 and 4.8 times more Vitamin E than Garlic bread, frozen.
• Both Garlic bread, frozen and Brazilnuts provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin K
• Both Garlic bread, frozen as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Garlic bread, frozen vs Brazilnuts:

• 14 ounces of Garlic bread, frozen have 1.3 times more Iron and 181.3 times more Sodium than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 5.9 times more Calcium, 16.1 times more Copper, 16.3 times more Magnesium, 2.8 times more Manganese, 8.3 times more Phosphorus, 6.4 times more Potassium, 115.5 times more Selenium and 4.7 times more Zinc than Garlic bread, frozen.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Garlic bread, frozen have 3.6 times more Carbohydrate and 1.6 times more Sugars than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 1.9 times more Energy, 4 times more Fat, 3.1 times more Saturated Fat, 4.5 times more Omega 6, 3 times more Fiber and 1.7 times more Protein than Garlic bread, frozen.
• Both Garlic bread, frozen and Brazilnuts offer comparable quantities of Omega 3 per 14 ounces.