Comparing Nutrients in 1 kilogram Brazilnuts VS Plain Chapati Bread

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Plain Chapati Bread	15%	23%	62%

Macro Nutrients

	Brazilnuts	Plain Chapati Bread	Recommended Dietary Allowance
Energy	227% 6590kcal	102% 2970kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	77% 74.5g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	61% 19.5g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	82.5% 1.32g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	59.6% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	357% 464g	130g per day for Men 19-50 years
Sugars	32% 23.3g	37.5% 27g	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	7.45% 5.4g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	% 23.3g	% 2.9g	g per day for Men 19-50 years
Fiber	197% 75g	129% 49g	38g per day for Men 19-50 years
Protein	256% 143g	201% 113g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Plain Chapati Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	514% 6.17mg	458% 5.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	424% 67.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	208% 2.7mg	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	153% 610μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.78% 7mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	377% 56.5mg	58.7% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Plain Chapati Bread	Recommended Dietary Allowance
Calcium	160% 1600mg	93% 930mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	280% 2.52mg	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	376% 30mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	544% 12.5mg	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	263% 1840mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	78.2% 2660mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	976% 537μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	273% 4090mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	143% 15.7mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	8.9% 330g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Plain Chapati Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Brazilnuts versus 1 kg of Plain Chapati Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Brazilnuts vs Plain Chapati Bread:

• 1 kilogram of Brazilnuts has 6.4 times more Vitamin E than Plain Chapati Bread.
• While 1 kg of Commercially Prepared Plain Chapati Bread contains 5.7 times more Vitamin B2, 23 times more Vitamin B3, 3.2 times more Vitamin B5, 2.7 times more Vitamin B6 and 2.8 times more Vitamin B9 than Dried Brazilnuts.
• Both Brazilnuts and Plain Chapati Bread provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3

Comparing minerals per 1 kilogram for Brazilnuts vs Plain Chapati Bread:

• 1 kilogram of Brazilnuts has 1.7 times more Calcium, 6.9 times more Copper, 6.1 times more Magnesium, 3.9 times more Phosphorus, 2.5 times more Potassium, 35.7 times more Selenium and 2.6 times more Zinc than Plain Chapati Bread.
• While 1 kg of Commercially Prepared Plain Chapati Bread contains 136.3 times more Sodium than Dried Brazilnuts.
• Both Brazilnuts and Plain Chapati Bread contain similar levels of Iron and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 2.2 times more Energy, 9 times more Fat, 8.3 times more Saturated Fat, 24.1 times more Omega 6, 1.5 times more Fiber and 1.3 times more Protein than Plain Chapati Bread.
• While 1 kg of Commercially Prepared Plain Chapati Bread contains 3.7 times more Omega 3 and 3.9 times more Carbohydrate than Dried Brazilnuts.
• Both Brazilnuts and Plain Chapati Bread offer comparable quantities of Sugars per one kilogram.