Comparing Nutrients in 14 ounces Brazilnuts VS Pie crust, standard-type, prepared from recipe, baked

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Pie crust, standard-type, prepared from recipe, baked	5%	59%	36%

Macro Nutrients

	Brazilnuts	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Energy	90% 2616kcal	72% 2092kcal	2900kcal per day for Men 19-50 years
Fat	275% 266g	142% 137g	97g per day for Men 19-50 years
Saturated Fat	200% 64g	107% 34.2g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	138% 2.2g	1.6g per day for Men 19-50 years
Omega 6	569% 97g	200% 34g	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	145% 189g	130g per day for Men 19-50 years
Sugars	12.8% 9.25g	0.93% 0.67g	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	17.8% 6.75g	38g per day for Men 19-50 years
Protein	101% 57g	45.4% 25.4g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Pie crust, standard-type, prepared from recipe, baked	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	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	82% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	7.63% 0.099mg	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	66.5% 266μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	149% 22.4mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	49% 58.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Calcium	63.5% 635mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	769% 6.9mg	40% 0.36mg	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	143% 11.5mg	8mg per day for Men 19-50 years
Magnesium	355% 1492mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	74.2% 1.7mg	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	38% 266mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	13834% 7608μg	152% 83.7μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	143% 2151mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	1.05% 39g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Pie crust, standard-type, prepared from recipe, baked per 14 oz

Compare the macro and micronutrient content in 14 oz of Brazilnuts versus 14 oz of Pie crust, standard-type, prepared from recipe, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Brazilnuts vs Pie crust, standard-type, prepared from recipe, baked:

• 14 ounces of Brazilnuts have 1.6 times more Vitamin B1, 4 times more Vitamin B6 and 18.2 times more Vitamin E than Pie crust, standard-type, prepared from recipe, baked.
• While 14 oz of Pie crust, standard-type, prepared from recipe, baked contain 7.9 times more Vitamin B2, 11.2 times more Vitamin B3, 3 times more Vitamin B9 and more Vitamin K than Dried Brazilnuts.
• Both Brazilnuts and Pie crust, standard-type, prepared from recipe, baked provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• 14 ounces of Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Vitamin B6
• Both Dried Brazilnuts as well as Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Brazilnuts vs Pie crust, standard-type, prepared from recipe, baked:

• 14 ounces of Brazilnuts have 16 times more Calcium, 19.2 times more Copper, 26.9 times more Magnesium, 2.8 times more Manganese, 10.8 times more Phosphorus, 9.8 times more Potassium, 90.9 times more Selenium and 9.2 times more Zinc than Pie crust, standard-type, prepared from recipe, baked.
• While 14 oz of Pie crust, standard-type, prepared from recipe, baked contain 180.7 times more Sodium than Dried Brazilnuts.
• Both Brazilnuts and Pie crust, standard-type, prepared from recipe, baked contain similar levels of Iron per 14 ounces.
• 14 ounces of Pie crust, standard-type, prepared from recipe, baked lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Brazilnuts have 1.3 times more Energy, 1.9 times more Fat, 1.9 times more Saturated Fat, 2.8 times more Omega 6, 13.7 times more Sugars, 4.4 times more Fiber and 2.2 times more Protein than Pie crust, standard-type, prepared from recipe, baked.
• While 14 oz of Pie crust, standard-type, prepared from recipe, baked contain 15.5 times more Omega 3 and 4 times more Carbohydrate than Dried Brazilnuts.