Comparing Nutrients in 1 kilogram Pie Crust, Cookie-type, Graham Cracker, Ready Crust VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Brazilnuts	Recommended Dietary Allowance
Energy	173% 5010kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	256% 248g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	156% 50g	504% 161g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	95% 16g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	495% 643g	90% 117g	130g per day for Men 19-50 years
Sugars	250% 181g	32% 23.3g	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	% 181g	% 23.3g	g per day for Men 19-50 years
Fiber	50% 19g	197% 75g	38g per day for Men 19-50 years
Protein	91% 51g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	153% 1.84mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.13mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	201% 32.2mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.5% 0.76mg	77.7% 1mg	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	163% 650μg	55% 220μg	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	0% 0mg	7.78% 7mg	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	123% 18.5mg	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	182% 218μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Brazilnuts	Recommended Dietary Allowance
Calcium	29% 290mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	248% 2.23mg	1937% 17.4mg	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	325% 26mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	560% 13mg	532% 12.2mg	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	167% 1170mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	33.2% 1130mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	314% 4710mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	114% 12.5mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	1.2% 43.7g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie Crust, Cookie-type, Graham Cracker, Ready Crust VS Brazilnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Pie Crust, Cookie-type, Graham Cracker, Ready Crust versus 1 kg of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pie Crust, Cookie-type, Graham Cracker, Ready Crust vs Brazilnuts:

• 1 kilogram of Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 6.1 times more Vitamin B2, 10.9 times more Vitamin B3, 3 times more Vitamin B9 and more Vitamin K than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 3.4 times more Vitamin B1, 1.3 times more Vitamin B6 and 3.1 times more Vitamin E than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Brazilnuts provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Pie Crust, Cookie-type, Graham Cracker, Ready Crust vs Brazilnuts:

• 1 kilogram of Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 157 times more Sodium than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 5.5 times more Calcium, 7.8 times more Copper, 16.3 times more Magnesium, 6.2 times more Phosphorus, 5.8 times more Potassium, 737.3 times more Selenium and 3.2 times more Zinc than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Brazilnuts contain similar levels of Iron and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 1.7 times more Omega 3, 5.5 times more Carbohydrate and 7.8 times more Sugars than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 1.3 times more Energy, 2.7 times more Fat, 3.2 times more Saturated Fat, 15.1 times more Omega 6, 3.9 times more Fiber and 2.8 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.