Comparing Nutrients in 14 ounces Bay Leaf Spices VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Bay Leaf Spices	8%	19%	73%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Bay Leaf Spices	Brazilnuts	Recommended Dietary Allowance
Energy	43% 1242kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	34.2% 33g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	28.3% 9.05g	200% 64g	32g per day for Men 19-50 years
Omega 3	260% 4.17g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	29% 4.92g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	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	275% 104g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	54% 30.2g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Bay Leaf Spices	Brazilnuts	Recommended Dietary Allowance
Vitamin A	136% 1226μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.67mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.7% 7.96mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	531% 6.9mg	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	179% 714μg	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	205% 185mg	3.1% 2.78mg	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	NA	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bay Leaf Spices	Brazilnuts	Recommended Dietary Allowance
Calcium	331% 3310mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	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	2133% 171mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	113% 476mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	1409% 32.4mg	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	64% 448mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	6.1% 91mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	134% 14.7mg	146% 16mg	11mg per day for Men 19-50 years
Water	0.58% 21.6g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Bay Leaf Spices VS Brazilnuts per 14 oz

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

Lets compare vitamin content per 14 ounces of Bay Leaf Spices vs Brazilnuts:

• 14 ounces of Bay Leaf Spices have more Vitamin A, 12 times more Vitamin B2, 6.8 times more Vitamin B3, 17.2 times more Vitamin B6, 8.2 times more Vitamin B9 and 66.4 times more Vitamin C than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 68.6 times more Vitamin B1 than Bay Leaf Spices.
• 14 ounces of Bay Leaf Spices have insufficient amounts of Vitamin B1
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Bay Leaf Spices as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Bay Leaf Spices vs Brazilnuts:

• 14 ounces of Bay Leaf Spices have 5.2 times more Calcium, 17.7 times more Iron and 6.7 times more Manganese than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 4.2 times more Copper, 3.1 times more Magnesium, 6.4 times more Phosphorus and 684.6 times more Selenium than Bay Leaf Spices.
• Both Bay Leaf Spices and Brazilnuts contain similar levels of Potassium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Bay Leaf Spices have 29.2 times more Omega 3, 6.4 times more Carbohydrate and 3.5 times more Fiber than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 2.1 times more Energy, 8 times more Fat, 7.1 times more Saturated Fat, 19.6 times more Omega 6 and 1.9 times more Protein than Bay Leaf Spices.