Comparing Nutrients in 14 ounces Sweeteners, sugar substitute, granulated, brown VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Sweeteners, sugar substitute, granulated, brown	2%	0%	98%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Sweeteners, sugar substitute, granulated, brown	Brazilnuts	Recommended Dietary Allowance
Energy	47.5% 1377kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	NA	200% 64g	32g per day for Men 19-50 years
Omega 3	NA	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	NA	569% 97g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	259% 336g	36% 46.6g	130g per day for Men 19-50 years
Sugars	22% 16g	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	0% 0g	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	% 4.33g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 9.25g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	14.6% 8.18g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Sweeteners, sugar substitute, granulated, brown	Brazilnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.35% 0.32mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	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	NA	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	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

	Sweeteners, sugar substitute, granulated, brown	Brazilnuts	Recommended Dietary Allowance
Calcium	349% 3489mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	3.1% 0.028mg	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	7.94% 0.64mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	3.8% 0.087mg	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	4.54% 31.8mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	4.55% 155mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	NA	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	151% 2270mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	146% 16mg	11mg per day for Men 19-50 years
Water	0.98% 36.3g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweeteners, sugar substitute, granulated, brown VS Brazilnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Sweeteners, sugar substitute, granulated, brown versus 14 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sweeteners, sugar substitute, granulated, brown vs Brazilnuts:

• 14 oz of Dried Brazilnuts contain 41.1 times more Vitamin B1, 2.3 times more Vitamin B2, 2.3 times more Vitamin B5 and 6.7 times more Vitamin B6 than Sweeteners, sugar substitute, granulated, brown.
• 14 ounces of Sweeteners, sugar substitute, granulated, brown have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6

Comparing minerals per 14 ounces for Sweeteners, sugar substitute, granulated, brown vs Brazilnuts:

• 14 ounces of Sweeteners, sugar substitute, granulated, brown have 5.5 times more Calcium and 190.7 times more Sodium than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 249 times more Copper, 15.2 times more Iron, 62.7 times more Magnesium, 55.6 times more Manganese, 90.6 times more Phosphorus, 16.9 times more Potassium and 101.5 times more Zinc than Sweeteners, sugar substitute, granulated, brown.
• 14 ounces of Sweeteners, sugar substitute, granulated, brown lack sufficient amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sweeteners, sugar substitute, granulated, brown have 7.2 times more Carbohydrate and 1.7 times more Sugars than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 1.9 times more Energy, more Fat, 12.5 times more Fiber and 7 times more Protein than Sweeteners, sugar substitute, granulated, brown.
• 14 ounces of Sweeteners, sugar substitute, granulated, brown provide inadequate amounts of Fiber