Comparing Nutrients in 14 ounces Brazilnuts VS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%

Macro Nutrients

	Brazilnuts	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Energy	90% 2616kcal	48% 1393kcal	2900kcal per day for Men 19-50 years
Fat	275% 266g	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	200% 64g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	569% 97g	29% 4.9g	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	249% 323g	130g per day for Men 19-50 years
Sugars	12.8% 9.25g	4.93% 3.57g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 9.25g	NA	g per day for Men 19-50 years
Fiber	78.3% 29.8g	130% 49.2g	38g per day for Men 19-50 years
Protein	101% 57g	83.6% 47g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	204% 2.45mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	140% 22.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	63.6% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	42.7% 0.56mg	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	39.7% 159μg	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	0% 0mg	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	17% 2.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Calcium	63.5% 635mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	769% 6.9mg	147% 1.33mg	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	124% 9.92mg	8mg per day for Men 19-50 years
Magnesium	355% 1492mg	126% 528mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	NA	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	218% 1524mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	45% 1536mg	3400mg per day for Men 19-50 years
Selenium	13834% 7608μg	42.6% 23.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	110% 12mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size per 14 oz

Compare the macro and micronutrient content in 14 oz of Brazilnuts versus 14 oz of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Brazilnuts vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 14 ounces of Brazilnuts have 2.1 times more Vitamin B1 and 8.7 times more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 14 oz of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 2.6 times more Vitamin B2, 19.1 times more Vitamin B3, 4.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.8 times more Vitamin B9 than Dried Brazilnuts.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Dried Brazilnuts as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Brazilnuts vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 14 ounces of Brazilnuts have 2.8 times more Calcium, 5.2 times more Copper, 2.8 times more Magnesium, 1.9 times more Phosphorus, 1.7 times more Potassium, 324.9 times more Selenium and 1.3 times more Zinc than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Brazilnuts and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Brazilnuts have 1.9 times more Energy, 32 times more Fat, 40.3 times more Saturated Fat, 19.7 times more Omega 6, 2.6 times more Sugars and 1.2 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 14 oz of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 1.8 times more Omega 3, 6.9 times more Carbohydrate and 1.7 times more Fiber than Dried Brazilnuts.