Comparing Nutrients in 1 kilogram Brazilnuts VS POST Bran Flakes

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	Brazilnuts	POST Bran Flakes	Recommended Dietary Allowance
Energy	227% 6590kcal	113% 3280kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	21.6% 21g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	65.4% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	619% 805g	130g per day for Men 19-50 years
Sugars	32% 23.3g	257% 186g	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	482% 183g	38g per day for Men 19-50 years
Protein	256% 143g	177% 99g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	832% 7490μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	514% 6.17mg	1083% 13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	1077% 14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	1044% 167mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	1308% 17mg	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	1668% 6670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2083% 50μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.78% 7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	222% 1330IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	377% 56.5mg	51.3% 7.7mg	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	POST Bran Flakes	Recommended Dietary Allowance
Calcium	160% 1600mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	556% 5mg	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	3500% 280mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	545% 2290mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	NA	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	641% 4490mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	157% 5330mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	955% 525μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	360% 5400mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	455% 50mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS POST Bran Flakes per 1 kg

Compare the macro and micronutrient content in 1 kg of Brazilnuts versus 1 kg of POST Bran Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Brazilnuts vs POST Bran Flakes:

• 1 kilogram of Brazilnuts has 7.3 times more Vitamin E than POST Bran Flakes.
• While 1 kg of Cereals ready-to-eat, POST Bran Flakes contains more Vitamin A, 2.1 times more Vitamin B1, 40 times more Vitamin B2, 56.6 times more Vitamin B3, 16.8 times more Vitamin B6, 30.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Dried Brazilnuts.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D
• Both Dried Brazilnuts as well as Cereals ready-to-eat, POST Bran Flakes have insufficient amounts of Vitamin C and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Brazilnuts vs POST Bran Flakes:

• 1 kilogram of Brazilnuts has 3.6 times more Calcium, 3.5 times more Copper, 1.6 times more Magnesium, 1.6 times more Phosphorus, 1.2 times more Potassium and 36.5 times more Selenium than POST Bran Flakes.
• While 1 kg of Cereals ready-to-eat, POST Bran Flakes contains 11.5 times more Iron and 180 times more Sodium than Dried Brazilnuts.
• Both Brazilnuts and POST Bran Flakes contain similar levels of Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 2 times more Energy, 32 times more Fat, 40.3 times more Saturated Fat, 21.9 times more Omega 6 and 1.4 times more Protein than POST Bran Flakes.
• While 1 kg of Cereals ready-to-eat, POST Bran Flakes contains 2.4 times more Omega 3, 6.9 times more Carbohydrate, 8 times more Sugars and 2.4 times more Fiber than Dried Brazilnuts.