Comparing Nutrients in 14 ounces 51% whole wheat Pasta VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Brazilnuts	8%	85%	7%

Macro Nutrients

	51% whole wheat Pasta	Brazilnuts	Recommended Dietary Allowance
Energy	49.5% 1437kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	4.35% 1.4g	200% 64g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	569% 97g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	36% 46.6g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	12.8% 9.25g	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	1.1% 0.79g	0% 0g	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	% 0.79g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 9.25g	g per day for Men 19-50 years
Fiber	105% 40g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	96% 53.6g	101% 57g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Brazilnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59% 0.77mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	197% 31.5mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.5% 3.18mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	31% 0.4mg	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	58.5% 234μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.5% 0.67mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Brazilnuts	Recommended Dietary Allowance
Calcium	10.7% 107mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	769% 6.9mg	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	165% 13.2mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	387% 8.9mg	211% 4.85mg	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	163% 1139mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	501% 275μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	86.6% 9.53mg	146% 16mg	11mg per day for Men 19-50 years
Water	0.95% 35g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% whole wheat Pasta VS Brazilnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of 51% whole wheat Pasta versus 14 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of 51% whole wheat Pasta vs Brazilnuts:

• 14 ounces of 51% whole wheat Pasta have 5.5 times more Vitamin B2, 26.9 times more Vitamin B3, 4.3 times more Vitamin B5, 2.8 times more Vitamin B6 and 2.7 times more Vitamin B9 than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 1.7 times more Vitamin B1 and 33.2 times more Vitamin E than Dry 51% whole wheat Pasta with Unenriched Semolina .
• 14 ounces of 51% whole wheat Pasta have insufficient amounts of Vitamin E
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Dried Brazilnuts have insufficient amounts of Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for 51% whole wheat Pasta vs Brazilnuts:

• 14 ounces of 51% whole wheat Pasta have 1.4 times more Iron and 1.8 times more Manganese than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 5.9 times more Calcium, 4.1 times more Copper, 3.6 times more Magnesium, 2.5 times more Phosphorus, 1.8 times more Potassium, 27.6 times more Selenium and 1.7 times more Zinc than Dry 51% whole wheat Pasta with Unenriched Semolina .

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of 51% whole wheat Pasta have 1.7 times more Omega 3, 6.2 times more Carbohydrate and 1.3 times more Fiber than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 1.8 times more Energy, 25 times more Fat, 46 times more Saturated Fat and 28.2 times more Omega 6 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Brazilnuts offer comparable quantities of Sugars and Protein per 14 ounces.