Comparing Nutrients in 14 ounces Pie crust, refrigerated, regular, baked VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Pie crust, refrigerated, regular, baked	3%	51%	46%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Pie crust, refrigerated, regular, baked	Brazilnuts	Recommended Dietary Allowance
Energy	69.3% 2008kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	117% 114g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	138% 44g	200% 64g	32g per day for Men 19-50 years
Omega 3	36.7% 0.59g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	80% 13.6g	569% 97g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 232g	36% 46.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 9.25g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	24% 13.5g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Pie crust, refrigerated, regular, baked	Brazilnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	31.8% 127μg	22% 87.3μg	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	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	1.32% 0.2mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, refrigerated, regular, baked	Brazilnuts	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	22.5% 0.2mg	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	57% 4.56mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	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	29.5% 206mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	125% 1873mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	146% 16mg	11mg per day for Men 19-50 years
Water	0.85% 31.6g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, refrigerated, regular, baked VS Brazilnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Pie crust, refrigerated, regular, baked versus 14 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pie crust, refrigerated, regular, baked vs Brazilnuts:

• 14 ounces of Pie crust, refrigerated, regular, baked have 4.4 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.5 times more Vitamin B9 than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 4.4 times more Vitamin B1, 5.1 times more Vitamin B6 and 113 times more Vitamin E than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Brazilnuts provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B6 and Vitamin E
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Pie crust, refrigerated, regular, baked as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Pie crust, refrigerated, regular, baked vs Brazilnuts:

• 14 ounces of Pie crust, refrigerated, regular, baked have 157.3 times more Sodium than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 13.3 times more Calcium, 34.2 times more Copper, 2.1 times more Iron, 41.8 times more Magnesium, 5.9 times more Manganese, 13.9 times more Phosphorus, 7.9 times more Potassium, 426 times more Selenium and 18.5 times more Zinc than Pie crust, refrigerated, regular, baked.
• 14 ounces of Pie crust, refrigerated, regular, baked lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pie crust, refrigerated, regular, baked have 4.1 times more Omega 3 and 5 times more Carbohydrate than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 1.3 times more Energy, 2.3 times more Fat, 1.5 times more Saturated Fat, 7.1 times more Omega 6, 5.4 times more Fiber and 4.2 times more Protein than Pie crust, refrigerated, regular, baked.