Comparing Nutrients in 1 kilogram Brazilnuts VS Cereals ready-to-eat, granola, homemade

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Cereals ready-to-eat, granola, homemade	11%	45%	44%

Macro Nutrients

	Brazilnuts	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Energy	227% 6590kcal	169% 4890kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	251% 243g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	124% 39.6g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	382% 6.1g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	423% 72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	414% 539g	130g per day for Men 19-50 years
Sugars	32% 23.3g	273% 198g	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	234% 89g	38g per day for Men 19-50 years
Protein	256% 143g	244% 137g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	514% 6.17mg	457% 5.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	272% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	171% 27.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	285% 3.7mg	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	210% 840μg	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	13.3% 12mg	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	740% 111mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	44% 53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Calcium	160% 1600mg	76% 760mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	719% 6.47mg	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	494% 39.5mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	400% 1680mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	1737% 40mg	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	616% 4310mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	462% 254μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	17.3% 260mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	379% 41.7mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	1.58% 58.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Cereals ready-to-eat, granola, homemade per 1 kg

Compare the macro and micronutrient content in 1 kg of Brazilnuts versus 1 kg of Cereals ready-to-eat, granola, homemade to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Brazilnuts vs Cereals ready-to-eat, granola, homemade:

• 1 kg of Cereals ready-to-eat, granola, homemade contains 10.1 times more Vitamin B2, 9.3 times more Vitamin B3, 4.1 times more Vitamin B5, 3.7 times more Vitamin B6, 3.8 times more Vitamin B9, 2 times more Vitamin E and more Vitamin K than Dried Brazilnuts.
• Both Brazilnuts and Cereals ready-to-eat, granola, homemade provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Dried Brazilnuts as well as Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Brazilnuts vs Cereals ready-to-eat, granola, homemade:

• 1 kilogram of Brazilnuts has 2.1 times more Calcium, 2.7 times more Copper, 2.2 times more Magnesium, 1.7 times more Phosphorus, 1.2 times more Potassium and 75.5 times more Selenium than Cereals ready-to-eat, granola, homemade.
• While 1 kg of Cereals ready-to-eat, granola, homemade contains 1.6 times more Iron and 3.3 times more Manganese than Dried Brazilnuts.
• Both Brazilnuts and Cereals ready-to-eat, granola, homemade contain similar levels of Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 1.3 times more Energy, 2.8 times more Fat, 4.1 times more Saturated Fat and 3.4 times more Omega 6 than Cereals ready-to-eat, granola, homemade.
• While 1 kg of Cereals ready-to-eat, granola, homemade contains 17 times more Omega 3, 4.6 times more Carbohydrate and 8.5 times more Sugars than Dried Brazilnuts.
• Both Brazilnuts and Cereals ready-to-eat, granola, homemade offer comparable quantities of Fiber and Protein per one kilogram.