Comparing Nutrients in 14 ounces Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	4%	21%	75%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Brazilnuts	Recommended Dietary Allowance
Energy	52.7% 1528kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.8g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.3g	200% 64g	32g per day for Men 19-50 years
Omega 3	92% 1.48g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	69.6% 12g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	219% 285g	36% 46.6g	130g per day for Men 19-50 years
Sugars	170% 123g	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	21.2% 15.4g	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	% 59g	% 0g	g per day for Men 19-50 years
Sucrose	% 35.2g	% 9.25g	g per day for Men 19-50 years
Fiber	19% 7.14g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	28.4% 16g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Brazilnuts	Recommended Dietary Allowance
Vitamin A	89% 802μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	172% 2.06mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.96mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.5mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	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	89.3% 357μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	19.6% 2.94mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	64% 77μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Brazilnuts	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	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	216% 17.3mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	55.6% 1.28mg	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	40.3% 282mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	82.3% 1234mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	146% 16mg	11mg per day for Men 19-50 years
Water	1.5% 55.7g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) VS Brazilnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) versus 14 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) vs Brazilnuts:

• 14 ounces of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have more Vitamin A, 14.1 times more Vitamin B2, 20.9 times more Vitamin B3, 1.7 times more Vitamin B5, 4.9 times more Vitamin B6, 4.1 times more Vitamin B9 and more Vitamin K than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 7.6 times more Vitamin E than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) and Brazilnuts provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin K
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) as well as Dried Brazilnuts have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) vs Brazilnuts:

• 14 ounces of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have 1.8 times more Iron and 103.7 times more Sodium than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 13.3 times more Calcium, 28.1 times more Copper, 34.2 times more Magnesium, 3.8 times more Manganese, 10.2 times more Phosphorus, 7.7 times more Potassium, 563.8 times more Selenium and 11.3 times more Zinc than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• 14 ounces of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have 10.3 times more Omega 3, 6.1 times more Carbohydrate, 13.3 times more Sugars and more Fructose than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 1.7 times more Energy, 7.4 times more Fat, 5.2 times more Saturated Fat, 8.2 times more Omega 6, 4.2 times more Fiber and 3.6 times more Protein than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).