Comparing Nutrients in 1 kilogram Brazilnuts VS Puddings, tapioca, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Puddings, tapioca, ready-to-eat	6%	27%	67%

Macro Nutrients

	Brazilnuts	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Energy	227% 6590kcal	45% 1300kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	40% 38.8g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	30% 9.6g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	167% 217g	130g per day for Men 19-50 years
Sugars	32% 23.3g	206% 149g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 23.3g	% 126g	g per day for Men 19-50 years
Fiber	197% 75g	0% 0g	38g per day for Men 19-50 years
Protein	256% 143g	35% 19.5g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Puddings, tapioca, ready-to-eat	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	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	74.6% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	18.5% 0.24mg	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	7.5% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	87.5% 2.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.78% 7mg	3.33% 3mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Calcium	160% 1600mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	20% 0.18mg	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	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	4.8% 0.11mg	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	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	27% 920mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	97% 1450mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	19.4% 718g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Puddings, tapioca, ready-to-eat per 1 kg

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

Lets compare vitamin content per 1 kilogram of Brazilnuts vs Puddings, tapioca, ready-to-eat:

• 1 kilogram of Brazilnuts has 25.7 times more Vitamin B1, 4.2 times more Vitamin B6, 7.3 times more Vitamin B9 and 37.7 times more Vitamin E than Puddings, tapioca, ready-to-eat.
• While 1 kg of Puddings, tapioca, ready-to-eat contains 2.8 times more Vitamin B2, 1.3 times more Vitamin B5 and more Vitamin B12 than Dried Brazilnuts.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B12
• 1 kilogram of Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin B6, Vitamin B9 and Vitamin E
• Both Dried Brazilnuts as well as Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Brazilnuts vs Puddings, tapioca, ready-to-eat:

• 1 kilogram of Brazilnuts has 2.3 times more Calcium, 96.8 times more Copper, 22.1 times more Iron, 62.7 times more Magnesium, 111.2 times more Manganese, 12.1 times more Phosphorus, 7.2 times more Potassium, more Selenium and 18.5 times more Zinc than Puddings, tapioca, ready-to-eat.
• While 1 kg of Puddings, tapioca, ready-to-eat contains 48.3 times more Sodium than Dried Brazilnuts.
• 1 kilogram of Puddings, tapioca, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium, Manganese and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 5.1 times more Energy, 17.3 times more Fat, 16.8 times more Saturated Fat, more Omega 3, 338.4 times more Omega 6, more Fiber and 7.3 times more Protein than Puddings, tapioca, ready-to-eat.
• While 1 kg of Puddings, tapioca, ready-to-eat contains 1.8 times more Carbohydrate and 6.4 times more Sugars than Dried Brazilnuts.
• 1 kilogram of Puddings, tapioca, ready-to-eat provide inadequate amounts of Omega 3, Omega 6 and Fiber