Comparing Nutrients in 14 ounces Brazilnuts VS Unflavored Wheat-based Formulated with Salt

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Unflavored Wheat-based Formulated with Salt	8%	78%	14%

Macro Nutrients

	Brazilnuts	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Energy	90% 2616kcal	85% 2469kcal	2900kcal per day for Men 19-50 years
Fat	275% 266g	236% 229g	97g per day for Men 19-50 years
Saturated Fat	200% 64g	108% 34.5g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	418% 6.7g	1.6g per day for Men 19-50 years
Omega 6	569% 97g	490% 83.2g	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	72.3% 94g	130g per day for Men 19-50 years
Sugars	12.8% 9.25g	NA	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	54.3% 20.6g	38g per day for Men 19-50 years
Protein	101% 57g	98% 55g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Unflavored Wheat-based Formulated with Salt	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	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	120% 1.56mg	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	141% 564μg	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	0.44% 0.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Calcium	63.5% 635mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	769% 6.9mg	79.4% 0.71mg	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	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	355% 1492mg	55% 230mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	1367% 31.4mg	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	210% 1472mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	37% 1262mg	3400mg per day for Men 19-50 years
Selenium	13834% 7608μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	134% 2004mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Unflavored Wheat-based Formulated with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Brazilnuts versus 14 oz of Unflavored Wheat-based Formulated with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Brazilnuts vs Unflavored Wheat-based Formulated with Salt:

• 14 ounces of Brazilnuts have 2.1 times more Vitamin B1 than Unflavored Wheat-based Formulated with Salt.
• While 14 oz of Unflavored Wheat-based Formulated with Salt contain 8.6 times more Vitamin B2, 5.1 times more Vitamin B3, 1.7 times more Vitamin B5, 3.9 times more Vitamin B6 and 6.5 times more Vitamin B9 than Dried Brazilnuts.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Dried Brazilnuts as well as Unflavored Wheat-based Formulated with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Brazilnuts vs Unflavored Wheat-based Formulated with Salt:

• 14 ounces of Brazilnuts have 6.2 times more Calcium, 9.7 times more Copper, 6.5 times more Magnesium, 2 times more Phosphorus, 2.1 times more Potassium and 1.4 times more Zinc than Unflavored Wheat-based Formulated with Salt.
• While 14 oz of Unflavored Wheat-based Formulated with Salt contain 6.5 times more Manganese and 168.3 times more Sodium than Dried Brazilnuts.
• Both Brazilnuts and Unflavored Wheat-based Formulated with Salt contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Brazilnuts have 1.9 times more Saturated Fat and 1.4 times more Fiber than Unflavored Wheat-based Formulated with Salt.
• While 14 oz of Unflavored Wheat-based Formulated with Salt contain 46.9 times more Omega 3 and 2 times more Carbohydrate than Dried Brazilnuts.
• Both Brazilnuts and Unflavored Wheat-based Formulated with Salt offer comparable quantities of Energy, Fat, Omega 6 and Protein per 14 ounces.