Comparing Nutrients in 1 kilogram Crackers, whole-wheat VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Crackers, whole-wheat	Brazilnuts	Recommended Dietary Allowance
Energy	147% 4270kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	146% 141g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	64.5% 20.6g	504% 161g	32g per day for Men 19-50 years
Omega 3	527% 8.43g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	359% 61g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	535% 696g	90% 117g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	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	% 3.2g	% 0g	g per day for Men 19-50 years
Sucrose	% 8.6g	% 23.3g	g per day for Men 19-50 years
Fiber	271% 103g	197% 75g	38g per day for Men 19-50 years
Protein	189% 106g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	152% 1.82mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	289% 46.3mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	166% 8.3mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	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	70% 280μg	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	94% 14mg	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	227% 272μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Brazilnuts	Recommended Dietary Allowance
Calcium	36% 360mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	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	418% 33.4mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	262% 1100mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	936% 21.5mg	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	473% 3310mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	101% 3450mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	184% 101μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	533% 8000mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	239% 26.3mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	0.79% 29.4g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat VS Brazilnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, whole-wheat versus 1 kg of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Crackers, whole-wheat vs Brazilnuts:

• 1 kilogram of Crackers, whole-wheat has 15.7 times more Vitamin B3, 4.5 times more Vitamin B5, 1.8 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin K than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 3.4 times more Vitamin B1, 1.7 times more Vitamin B2 and 4 times more Vitamin E than Crackers, whole-wheat.
• 1 kilogram of Crackers, whole-wheat have insufficient amounts of Vitamin B2
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Crackers, whole-wheat as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Crackers, whole-wheat vs Brazilnuts:

• 1 kilogram of Crackers, whole-wheat has 1.4 times more Iron, 1.8 times more Manganese and 266.7 times more Sodium than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 4.4 times more Calcium, 4.2 times more Copper, 3.4 times more Magnesium, 2.2 times more Phosphorus, 1.9 times more Potassium, 189.8 times more Selenium and 1.5 times more Zinc than Crackers, whole-wheat.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, whole-wheat has 23.4 times more Omega 3, 5.9 times more Carbohydrate and 1.4 times more Fiber than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 1.5 times more Energy, 4.7 times more Fat, 7.8 times more Saturated Fat, 4 times more Omega 6, 2 times more Sugars and 1.4 times more Protein than Crackers, whole-wheat.