Comparing Nutrients in 14 ounces Brazilnuts VS Boiled Red Cabbage with Salt

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Boiled Red Cabbage with Salt	17%	2%	81%

Macro Nutrients

	Brazilnuts	Boiled Red Cabbage with Salt	Recommended Dietary Allowance
Energy	90% 2616kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	275% 266g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	200% 64g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	569% 97g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	21% 27.5g	130g per day for Men 19-50 years
Sugars	12.8% 9.25g	18% 13g	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	0% 0g	6.57% 4.76g	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	% 0g	% 5.64g	g per day for Men 19-50 years
Sucrose	% 9.25g	% 2.8g	g per day for Men 19-50 years
Fiber	78.3% 29.8g	27% 10.3g	38g per day for Men 19-50 years
Protein	101% 57g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Boiled Red Cabbage with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	204% 2.45mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	9.48% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	68.7% 0.89mg	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	22% 87.3μg	24% 95μg	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	3.1% 2.78mg	47.6% 43mg	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	149% 22.4mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	157% 189μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Boiled Red Cabbage with Salt	Recommended Dietary Allowance
Calcium	63.5% 635mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	769% 6.9mg	24% 0.21mg	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	121% 9.64mg	32.7% 2.6mg	8mg per day for Men 19-50 years
Magnesium	355% 1492mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	38.5% 0.89mg	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	411% 2877mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	30.6% 1040mg	3400mg per day for Men 19-50 years
Selenium	13834% 7608μg	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	64.6% 968mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	9.74% 361g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Boiled Red Cabbage with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Brazilnuts versus 14 oz of Boiled Red Cabbage with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Brazilnuts vs Boiled Red Cabbage with Salt:

• 14 ounces of Brazilnuts have 8.7 times more Vitamin B1 and 47.1 times more Vitamin E than Boiled Red Cabbage with Salt.
• While 14 oz of Boiled and Drained Red Cabbage with Salt contain 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 2.2 times more Vitamin B6, 15.4 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• Both Brazilnuts and Boiled Red Cabbage with Salt provide similar amounts of Vitamin B5 and Vitamin B9 per 14 ounces.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• 14 ounces of Boiled Red Cabbage with Salt have insufficient amounts of Vitamin E
• Both Dried Brazilnuts as well as Boiled and Drained Red Cabbage with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Brazilnuts vs Boiled Red Cabbage with Salt:

• 14 ounces of Brazilnuts have 3.8 times more Calcium, 32.3 times more Copper, 3.7 times more Iron, 22.1 times more Magnesium, 5.5 times more Manganese, 22 times more Phosphorus, 2.5 times more Potassium, 833.5 times more Selenium and 16.2 times more Zinc than Boiled Red Cabbage with Salt.
• While 14 oz of Boiled and Drained Red Cabbage with Salt contain 81.3 times more Sodium and 26.6 times more Water than Dried Brazilnuts.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Brazilnuts have 22.7 times more Energy, 745.6 times more Fat, 1466.7 times more Saturated Fat, 1.5 times more Omega 3, 1282.3 times more Omega 6, 1.7 times more Carbohydrate, 2.9 times more Fiber and 9.5 times more Protein than Boiled Red Cabbage with Salt.
• While 14 oz of Boiled and Drained Red Cabbage with Salt contain 1.4 times more Sugars than Dried Brazilnuts.
• 14 ounces of Boiled Red Cabbage with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6