Comparing Nutrients in 1 kilogram Microwaved Yellow Corn, Whole Kernel, Frozen VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Microwaved Yellow Corn, Whole Kernel, Frozen	Brazilnuts	Recommended Dietary Allowance
Energy	39% 1130kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	504% 161g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	26.4% 4.5g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	199% 259g	90% 117g	130g per day for Men 19-50 years
Sugars	46.3% 33.6g	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	3.6% 2.6g	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	% 4.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 26.7g	% 23.3g	g per day for Men 19-50 years
Fiber	68.4% 26g	197% 75g	38g per day for Men 19-50 years
Protein	64.6% 36.2g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Microwaved Yellow Corn, Whole Kernel, Frozen	Brazilnuts	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.37mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	95% 380μg	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	NA	7.78% 7mg	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	6.67% 1mg	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Yellow Corn, Whole Kernel, Frozen	Brazilnuts	Recommended Dietary Allowance
Calcium	5% 50mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	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	48.8% 3.9mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	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	136% 950mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	81% 2760mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	NA	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	18.5% 684g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Yellow Corn, Whole Kernel, Frozen VS Brazilnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Microwaved Yellow Corn, Whole Kernel, Frozen versus 1 kg of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Microwaved Yellow Corn, Whole Kernel, Frozen vs Brazilnuts:

• 1 kilogram of Microwaved Yellow Corn, Whole Kernel, Frozen has 1.4 times more Vitamin B2, 7 times more Vitamin B3, 3.5 times more Vitamin B5 and 1.7 times more Vitamin B9 than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 7.4 times more Vitamin B1 and 56.5 times more Vitamin E than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Brazilnuts provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin E
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Microwaved Yellow Corn, Whole Kernel, Frozen vs Brazilnuts:

• 1 kg of Dried Brazilnuts contains 32 times more Calcium, 32.3 times more Copper, 6.2 times more Iron, 15 times more Magnesium, 9.5 times more Manganese, 7.6 times more Phosphorus, 2.4 times more Potassium and 7.7 times more Zinc than Microwaved Yellow Corn, Whole Kernel, Frozen.
• 1 kilogram of Microwaved Yellow Corn, Whole Kernel, Frozen lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Microwaved Yellow Corn, Whole Kernel, Frozen has 2.2 times more Carbohydrate and 1.4 times more Sugars than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 5.8 times more Energy, 47.3 times more Fat, 107.6 times more Saturated Fat, 2.6 times more Omega 3, 54.3 times more Omega 6, 2.9 times more Fiber and 4 times more Protein than Microwaved Yellow Corn, Whole Kernel, Frozen.
• 1 kilogram of Microwaved Yellow Corn, Whole Kernel, Frozen provide inadequate amounts of Omega 3