Comparing Nutrients in 1 kilogram Brazilnuts VS Cinnamon-raisin Bagels

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Cinnamon-raisin Bagels	14%	6%	80%

Macro Nutrients

	Brazilnuts	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Energy	227% 6590kcal	94% 2740kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	17.5% 17g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	8.56% 2.74g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	37% 6.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	425% 552g	130g per day for Men 19-50 years
Sugars	32% 23.3g	82.5% 59.8g	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	NA	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 23.3g	NA	g per day for Men 19-50 years
Fiber	197% 75g	60.5% 23g	38g per day for Men 19-50 years
Protein	256% 143g	175% 98g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Vitamin A	0% 0μg	23.3% 210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	514% 6.17mg	320% 3.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	213% 2.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	47.7% 0.62mg	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	55% 220μg	278% 1110μg	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	7.78% 7mg	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	377% 56.5mg	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Calcium	160% 1600mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	181% 1.63mg	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	304% 24.3mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	381% 8.76mg	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	1036% 7250mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	271% 4070mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	8.65% 320g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Cinnamon-raisin Bagels per 1 kg

Compare the macro and micronutrient content in 1 kg of Brazilnuts versus 1 kg of Cinnamon-raisin Bagels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Brazilnuts vs Cinnamon-raisin Bagels:

• 1 kilogram of Brazilnuts has 1.6 times more Vitamin B1, 1.6 times more Vitamin B6 and 18.2 times more Vitamin E than Cinnamon-raisin Bagels.
• While 1 kg of Cinnamon-raisin Bagels contains more Vitamin A, 7.9 times more Vitamin B2, 10.4 times more Vitamin B3, 2.8 times more Vitamin B5 and 5 times more Vitamin B9 than Dried Brazilnuts.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin A and Vitamin B3
• Both Dried Brazilnuts as well as Cinnamon-raisin Bagels have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Brazilnuts vs Cinnamon-raisin Bagels:

• 1 kilogram of Brazilnuts has 8.4 times more Calcium, 10.7 times more Copper, 13.4 times more Magnesium, 1.4 times more Manganese, 7.3 times more Phosphorus, 4.5 times more Potassium, 61.8 times more Selenium and 3.6 times more Zinc than Cinnamon-raisin Bagels.
• While 1 kg of Cinnamon-raisin Bagels contains 1.6 times more Iron and 135.7 times more Sodium than Dried Brazilnuts.
• 1 kilogram of Cinnamon-raisin Bagels lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 2.4 times more Energy, 39.5 times more Fat, 58.9 times more Saturated Fat, 38.5 times more Omega 6, 3.3 times more Fiber and 1.5 times more Protein than Cinnamon-raisin Bagels.
• While 1 kg of Cinnamon-raisin Bagels contains 4.7 times more Carbohydrate and 2.6 times more Sugars than Dried Brazilnuts.
• Both Brazilnuts and Cinnamon-raisin Bagels offer comparable quantities of Omega 3 per one kilogram.