Comparing Nutrients in 1 kilogram Brazilnuts VS Snacks, rice cakes, brown rice, plain, unsalted

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Snacks, rice cakes, brown rice, plain, unsalted	9%	7%	84%

Macro Nutrients

	Brazilnuts	Snacks, rice cakes, brown rice, plain, unsalted	Recommended Dietary Allowance
Energy	227% 6590kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	57% 9.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	627% 815g	130g per day for Men 19-50 years
Sugars	32% 23.3g	12% 8.8g	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	111% 42g	38g per day for Men 19-50 years
Protein	256% 143g	146% 82g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Snacks, rice cakes, brown rice, plain, unsalted	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	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	488% 78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	115% 1.5mg	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	52.5% 210μg	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	0% 0mg	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	82.7% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Snacks, rice cakes, brown rice, plain, unsalted	Recommended Dietary Allowance
Calcium	160% 1600mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	494% 4.45mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	312% 1310mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	1622% 37.3mg	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	514% 3600mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	85.3% 2900mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	447% 246μg	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	273% 30mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	1.57% 58g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Snacks, rice cakes, brown rice, plain, unsalted per 1 kg

Compare the macro and micronutrient content in 1 kg of Brazilnuts versus 1 kg of Snacks, rice cakes, brown rice, plain, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Brazilnuts vs Snacks, rice cakes, brown rice, plain, unsalted:

• 1 kilogram of Brazilnuts has 10.1 times more Vitamin B1 and 4.6 times more Vitamin E than Snacks, rice cakes, brown rice, plain, unsalted.
• While 1 kg of Snacks, rice cakes, brown rice, plain, unsalted contains 4.7 times more Vitamin B2, 26.5 times more Vitamin B3, 5.4 times more Vitamin B5 and 1.5 times more Vitamin B6 than Dried Brazilnuts.
• Both Brazilnuts and Snacks, rice cakes, brown rice, plain, unsalted provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3
• Both Dried Brazilnuts as well as Snacks, rice cakes, brown rice, plain, unsalted 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 Snacks, rice cakes, brown rice, plain, unsalted:

• 1 kilogram of Brazilnuts has 14.5 times more Calcium, 3.9 times more Copper, 1.6 times more Iron, 2.9 times more Magnesium, 2 times more Phosphorus, 2.3 times more Potassium, 77.9 times more Selenium and 1.4 times more Zinc than Snacks, rice cakes, brown rice, plain, unsalted.
• While 1 kg of Snacks, rice cakes, brown rice, plain, unsalted contains 3 times more Manganese than Dried Brazilnuts.
• 1 kilogram of Snacks, rice cakes, brown rice, plain, unsalted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 1.7 times more Energy, 24 times more Fat, 28.3 times more Saturated Fat, 3.6 times more Omega 3, 25.1 times more Omega 6, 2.6 times more Sugars, 1.8 times more Fiber and 1.7 times more Protein than Snacks, rice cakes, brown rice, plain, unsalted.
• While 1 kg of Snacks, rice cakes, brown rice, plain, unsalted contains 6.9 times more Carbohydrate than Dried Brazilnuts.
• 1 kilogram of Snacks, rice cakes, brown rice, plain, unsalted provide inadequate amounts of Omega 3