Comparing Nutrients in 1 kilogram Brazilnuts VS Pie, apple, commercially prepared, enriched flour

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Pie, apple, commercially prepared, enriched flour	3%	41%	56%

Macro Nutrients

	Brazilnuts	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Energy	227% 6590kcal	81.7% 2370kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	119% 38g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	122% 20.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	262% 340g	130g per day for Men 19-50 years
Sugars	32% 23.3g	216% 157g	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	42% 16g	38g per day for Men 19-50 years
Protein	256% 143g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	35.6% 320μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	514% 6.17mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	16.4% 2.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	23.8% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	29.2% 0.38mg	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	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.78% 7mg	35.6% 32mg	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	101% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Calcium	160% 1600mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	51% 0.46mg	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	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	79% 1.82mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	19% 650mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	134% 2010mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	14% 522g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Pie, apple, commercially prepared, enriched flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Brazilnuts versus 1 kg of Pie, apple, commercially prepared, enriched flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Brazilnuts vs Pie, apple, commercially prepared, enriched flour:

• 1 kilogram of Brazilnuts has 22 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B5, 2.7 times more Vitamin B6 and 3.7 times more Vitamin E than Pie, apple, commercially prepared, enriched flour.
• While 1 kg of Pie, apple, commercially prepared, enriched flour contains more Vitamin A, 4.6 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• Both Brazilnuts and Pie, apple, commercially prepared, enriched flour provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Dried Brazilnuts as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Brazilnuts vs Pie, apple, commercially prepared, enriched flour:

• 1 kilogram of Brazilnuts has 14.5 times more Calcium, 37.9 times more Copper, 5.4 times more Iron, 53.7 times more Magnesium, 6.7 times more Manganese, 30.2 times more Phosphorus, 10.1 times more Potassium, 1917 times more Selenium and 25.4 times more Zinc than Pie, apple, commercially prepared, enriched flour.
• While 1 kg of Pie, apple, commercially prepared, enriched flour contains 67 times more Sodium than Dried Brazilnuts.
• 1 kilogram of Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Calcium, Magnesium, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 2.8 times more Energy, 6.1 times more Fat, 4.2 times more Saturated Fat, 11.8 times more Omega 6, 4.7 times more Fiber and 7.5 times more Protein than Pie, apple, commercially prepared, enriched flour.
• While 1 kg of Pie, apple, commercially prepared, enriched flour contains 3.4 times more Omega 3, 2.9 times more Carbohydrate and 6.7 times more Sugars than Dried Brazilnuts.