Comparing Nutrients in 1 kilogram Brazilnuts VS Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Brazilnuts	Multi-grain Bread	Recommended Dietary Allowance
Energy	227% 6590kcal	91% 2650kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	43.6% 42.3g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	27.3% 8.72g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	128% 2.05g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	98% 16.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	333% 433g	130g per day for Men 19-50 years
Sugars	32% 23.3g	88% 64g	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	33.8% 24.5g	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	% 17g	g per day for Men 19-50 years
Sucrose	% 23.3g	% 0g	g per day for Men 19-50 years
Fiber	197% 75g	195% 74g	38g per day for Men 19-50 years
Protein	256% 143g	239% 134g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	514% 6.17mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	253% 40.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	67% 3.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	202% 2.63mg	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	188% 750μg	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	1.1% 1mg	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	24.7% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Multi-grain Bread	Recommended Dietary Allowance
Calcium	160% 1600mg	103% 1030mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	313% 2.82mg	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	313% 25mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	186% 780mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	880% 20.3mg	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	326% 2280mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	598% 329μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	254% 3810mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	155% 17mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	10% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Multi-grain Bread per 1 kg

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

Lets compare vitamin content per 1 kilogram of Brazilnuts vs Multi-grain Bread:

• 1 kilogram of Brazilnuts has 2.2 times more Vitamin B1 and 15.3 times more Vitamin E than Multi-grain Bread.
• While 1 kg of Multi-grain Bread contains 3.7 times more Vitamin B2, 13.7 times more Vitamin B3, 1.8 times more Vitamin B5, 2.6 times more Vitamin B6 and 3.4 times more Vitamin B9 than Dried Brazilnuts.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3
• Both Dried Brazilnuts as well as Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Brazilnuts vs Multi-grain Bread:

• 1 kilogram of Brazilnuts has 1.6 times more Calcium, 6.2 times more Copper, 4.8 times more Magnesium, 3.2 times more Phosphorus, 2.9 times more Potassium, 58.3 times more Selenium and 2.4 times more Zinc than Multi-grain Bread.
• While 1 kg of Multi-grain Bread contains 1.7 times more Manganese and 127 times more Sodium than Dried Brazilnuts.
• Both Brazilnuts and Multi-grain Bread contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 2.5 times more Energy, 15.9 times more Fat, 18.5 times more Saturated Fat and 14.6 times more Omega 6 than Multi-grain Bread.
• While 1 kg of Multi-grain Bread contains 5.7 times more Omega 3, 3.7 times more Carbohydrate, 2.7 times more Sugars and more Fructose than Dried Brazilnuts.
• Both Brazilnuts and Multi-grain Bread offer comparable quantities of Fiber and Protein per one kilogram.