Comparing Nutrients in 14 ounces Muffins, blueberry, dry mix VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Muffins, blueberry, dry mix	5%	10%	85%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Muffins, blueberry, dry mix	Brazilnuts	Recommended Dietary Allowance
Energy	40% 1163kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	13.3% 13g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	14.4% 4.6g	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	30.5% 5.2g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	186% 242g	36% 46.6g	130g per day for Men 19-50 years
Sugars	179% 130g	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	14.6% 5.56g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	24.7% 14g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Muffins, blueberry, dry mix	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71% 0.92mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.37mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 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	52.6% 210μg	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	10% 9.13mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, blueberry, dry mix	Brazilnuts	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	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	80.4% 6.43mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	47.6% 1.1mg	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	125% 873mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	127% 1901mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	146% 16mg	11mg per day for Men 19-50 years
Water	3.24% 120g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, blueberry, dry mix VS Brazilnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Muffins, blueberry, dry mix versus 14 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Muffins, blueberry, dry mix vs Brazilnuts:

• 14 ounces of Muffins, blueberry, dry mix have 6.6 times more Vitamin B2, 6.3 times more Vitamin B3, 3 times more Vitamin B5, 2.4 times more Vitamin B9 and 3.3 times more Vitamin C than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 2.7 times more Vitamin B1 than Muffins, blueberry, dry mix.
• Both Muffins, blueberry, dry mix and Brazilnuts provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Muffins, blueberry, dry mix as well as Dried Brazilnuts have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Muffins, blueberry, dry mix vs Brazilnuts:

• 14 ounces of Muffins, blueberry, dry mix have 159.7 times more Sodium than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 8.9 times more Calcium, 19.8 times more Copper, 1.5 times more Iron, 28.9 times more Magnesium, 4.4 times more Manganese, 3.3 times more Phosphorus, 13.7 times more Potassium, 618.4 times more Selenium and 12.3 times more Zinc than Muffins, blueberry, dry mix.
• 14 ounces of Muffins, blueberry, dry mix lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Muffins, blueberry, dry mix have 5.2 times more Carbohydrate and 14 times more Sugars than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 2.2 times more Energy, 20.6 times more Fat, 13.9 times more Saturated Fat, more Omega 3, 18.6 times more Omega 6, 5.4 times more Fiber and 4.1 times more Protein than Muffins, blueberry, dry mix.
• 14 ounces of Muffins, blueberry, dry mix provide inadequate amounts of Omega 3