Comparing Nutrients in 14 ounces Brazilnuts VS Chow Mein

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Chow Mein	9%	39%	52%

Macro Nutrients

	Brazilnuts	Chow Mein	Recommended Dietary Allowance
Energy	90% 2616kcal	64.5% 1869kcal	2900kcal per day for Men 19-50 years
Fat	275% 266g	87% 84.3g	97g per day for Men 19-50 years
Saturated Fat	200% 64g	83.6% 26.7g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	24.3% 0.39g	1.6g per day for Men 19-50 years
Omega 6	569% 97g	81% 13.8g	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	194% 253g	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	77% 43g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Chow Mein	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	188% 2.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	121% 1.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	13% 0.17mg	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	124% 496μg	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	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Chow Mein	Recommended Dietary Allowance
Calcium	63.5% 635mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	769% 6.9mg	54.7% 0.49mg	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	319% 25.5mg	8mg per day for Men 19-50 years
Magnesium	355% 1492mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	100% 2.3mg	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	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	12% 409mg	3400mg per day for Men 19-50 years
Selenium	13834% 7608μg	206% 113μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	229% 3437mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	0.17% 6.27g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Chow Mein per 14 oz

Compare the macro and micronutrient content in 14 oz of Brazilnuts versus 14 oz of Chow Mein to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Brazilnuts vs Chow Mein:

• 14 ounces of Brazilnuts have 2.3 times more Vitamin B6 and 6.8 times more Vitamin E than Chow Mein.
• While 14 oz of Chow Mein Chinese Noodles contain 11.3 times more Vitamin B2, 16 times more Vitamin B3, 5.7 times more Vitamin B9 and more Vitamin K than Dried Brazilnuts.
• Both Brazilnuts and Chow Mein provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Dried Brazilnuts as well as Chow Mein Chinese Noodles have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Brazilnuts vs Chow Mein:

• 14 ounces of Brazilnuts have more Calcium, 14.1 times more Copper, 19.8 times more Magnesium, 2.1 times more Manganese, 7.4 times more Phosphorus, 6.4 times more Potassium, 67.3 times more Selenium and 5 times more Zinc than Chow Mein.
• While 14 oz of Chow Mein Chinese Noodles contain 2.6 times more Iron and 288.7 times more Sodium than Dried Brazilnuts.
• 14 ounces of Chow Mein lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Brazilnuts have 1.4 times more Energy, 3.2 times more Fat, 2.4 times more Saturated Fat, 7 times more Omega 6, more Sugars and 1.3 times more Protein than Chow Mein.
• While 14 oz of Chow Mein Chinese Noodles contain 2.7 times more Omega 3 and 5.4 times more Carbohydrate than Dried Brazilnuts.
• Both Brazilnuts and Chow Mein offer comparable quantities of Fiber per 14 ounces.