Comparing Nutrients in 14 ounces Brazilnuts VS Crackers, saltines, whole wheat (includes multi-grain)

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%

Macro Nutrients

	Brazilnuts	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Energy	90% 2616kcal	54.5% 1580kcal	2900kcal per day for Men 19-50 years
Fat	275% 266g	44% 42.5g	97g per day for Men 19-50 years
Saturated Fat	200% 64g	0% 0g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	196% 3.13g	1.6g per day for Men 19-50 years
Omega 6	569% 97g	150% 25.5g	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	208% 271g	130g per day for Men 19-50 years
Sugars	12.8% 9.25g	0% 0g	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	70% 26.6g	38g per day for Men 19-50 years
Protein	101% 57g	50.6% 28.3g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Crackers, saltines, whole wheat (includes multi-grain)	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	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	68.7% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	65% 0.85mg	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	81.4% 325μg	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	31.5% 4.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	60.5% 72.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Calcium	63.5% 635mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	769% 6.9mg	117% 1.06mg	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	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	355% 1492mg	66% 278mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	258% 5.93mg	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	111% 778mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	25.8% 877mg	3400mg per day for Men 19-50 years
Selenium	13834% 7608μg	186% 102μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	321% 4818mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	1.06% 39g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Crackers, saltines, whole wheat (includes multi-grain) per 14 oz

Compare the macro and micronutrient content in 14 oz of Brazilnuts versus 14 oz of Crackers, saltines, whole wheat (includes multi-grain) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Brazilnuts vs Crackers, saltines, whole wheat (includes multi-grain):

• 14 ounces of Brazilnuts have 1.3 times more Vitamin B1 and 4.7 times more Vitamin E than Crackers, saltines, whole wheat (includes multi-grain).
• While 14 oz of Crackers, saltines, whole wheat (includes multi-grain) contain 6.4 times more Vitamin B2, 15 times more Vitamin B3, 3.6 times more Vitamin B5, 2.1 times more Vitamin B6, 3.7 times more Vitamin B9 and more Vitamin K than Dried Brazilnuts.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Dried Brazilnuts as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Brazilnuts vs Crackers, saltines, whole wheat (includes multi-grain):

• 14 ounces of Brazilnuts have more Calcium, 6.6 times more Copper, 5.4 times more Magnesium, 3.7 times more Phosphorus, 3 times more Potassium, 74.3 times more Selenium and 2.8 times more Zinc than Crackers, saltines, whole wheat (includes multi-grain).
• While 14 oz of Crackers, saltines, whole wheat (includes multi-grain) contain 2.1 times more Iron and 404.7 times more Sodium than Dried Brazilnuts.
• Both Brazilnuts and Crackers, saltines, whole wheat (includes multi-grain) contain similar levels of Manganese per 14 ounces.
• 14 ounces of Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Brazilnuts have 1.7 times more Energy, 6.3 times more Fat, more Saturated Fat, 3.8 times more Omega 6, more Sugars and 2 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
• While 14 oz of Crackers, saltines, whole wheat (includes multi-grain) contain 21.9 times more Omega 3 and 5.8 times more Carbohydrate than Dried Brazilnuts.
• Both Brazilnuts and Crackers, saltines, whole wheat (includes multi-grain) offer comparable quantities of Fiber per 14 ounces.