Comparing Nutrients in 14 ounces Muffins, English, mixed-grain (includes granola) VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, mixed-grain (includes granola)	15%	7%	78%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Muffins, English, mixed-grain (includes granola)	Brazilnuts	Recommended Dietary Allowance
Energy	32% 933kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	7.37% 7.14g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	2.85% 0.91g	200% 64g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 184g	36% 46.6g	130g per day for Men 19-50 years
Sugars	4.43% 3.2g	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	29.2% 11g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	64.5% 36g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, mixed-grain (includes granola)	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	142% 1.7mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.24mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.6mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	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	79.4% 318μg	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	0% 0mg	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

	Muffins, English, mixed-grain (includes granola)	Brazilnuts	Recommended Dietary Allowance
Calcium	77.8% 778mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	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	150% 12mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	46% 321mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	18.2% 619mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	184% 101μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	146% 16mg	11mg per day for Men 19-50 years
Water	4.3% 160g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, English, mixed-grain (includes granola) VS Brazilnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Muffins, English, mixed-grain (includes granola) 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, English, mixed-grain (includes granola) vs Brazilnuts:

• 14 ounces of Muffins, English, mixed-grain (includes granola) have 8.9 times more Vitamin B2, 12.1 times more Vitamin B3, 2.2 times more Vitamin B5 and 3.6 times more Vitamin B9 than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 1.4 times more Vitamin B1, 2.7 times more Vitamin B6 and more Vitamin E than Muffins, English, mixed-grain (includes granola).
• 14 ounces of Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin E
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Muffins, English, mixed-grain (includes granola) 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 Muffins, English, mixed-grain (includes granola) vs Brazilnuts:

• 14 ounces of Muffins, English, mixed-grain (includes granola) have 1.2 times more Calcium, 1.2 times more Iron and 99.3 times more Sodium than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 7.2 times more Copper, 9.2 times more Magnesium, 2 times more Manganese, 9 times more Phosphorus, 4.2 times more Potassium, 75.2 times more Selenium and 2.9 times more Zinc than Muffins, English, mixed-grain (includes granola).

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Muffins, English, mixed-grain (includes granola) have 3.9 times more Carbohydrate than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 2.8 times more Energy, 37.3 times more Fat, 70.1 times more Saturated Fat, 45.9 times more Omega 6, 2.9 times more Sugars, 2.7 times more Fiber and 1.6 times more Protein than Muffins, English, mixed-grain (includes granola).
• 14 ounces of Muffins, English, mixed-grain (includes granola) provide inadequate amounts of Omega 3