Comparing Nutrients in 1 kilogram Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Brazilnuts	Recommended Dietary Allowance
Energy	128% 3700kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	7.44% 2.38g	504% 161g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	43.6% 7.4g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	588% 765g	90% 117g	130g per day for Men 19-50 years
Sugars	2.76% 2g	32% 23.3g	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	% 2g	% 23.3g	g per day for Men 19-50 years
Fiber	100% 38g	197% 75g	38g per day for Men 19-50 years
Protein	188% 105g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	417% 5mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	263% 42mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.18mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	77.7% 1mg	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	303% 1210μg	55% 220μg	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	0% 0mg	7.78% 7mg	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	7.33% 1.1mg	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Brazilnuts	Recommended Dietary Allowance
Calcium	606% 6060mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	1937% 17.4mg	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	3575% 286mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	NA	532% 12.2mg	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	164% 1150mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	35.3% 1200mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	364% 200μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	2.95% 109g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry VS Brazilnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry versus 1 kg of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry vs Brazilnuts:

• 1 kilogram of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry has 5.7 times more Vitamin B2, 14.2 times more Vitamin B3, 2.8 times more Vitamin B5 and 5.5 times more Vitamin B9 than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 51.4 times more Vitamin E than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry and Brazilnuts provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• 1 kilogram of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin E
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry vs Brazilnuts:

• 1 kilogram of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry has 3.8 times more Calcium and 11.8 times more Iron than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 8.5 times more Copper, 13.9 times more Magnesium, 6.3 times more Phosphorus, 5.5 times more Potassium, 95.9 times more Selenium and 4.6 times more Zinc than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry has 2.4 times more Omega 3 and 6.5 times more Carbohydrate than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 1.8 times more Energy, 44.7 times more Fat, 67.8 times more Saturated Fat, 32.9 times more Omega 6, 11.7 times more Sugars, 2 times more Fiber and 1.4 times more Protein than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.