Comparing Nutrients in 1 kilogram Popovers, dry mix, enriched VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Popovers, dry mix, enriched	11%	11%	78%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Popovers, dry mix, enriched	Brazilnuts	Recommended Dietary Allowance
Energy	128% 3710kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	44.3% 43g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	30.7% 9.83g	504% 161g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	46% 7.84g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	546% 710g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 23.3g	g per day for Men 19-50 years
Fiber	NA	197% 75g	38g per day for Men 19-50 years
Protein	186% 104g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Popovers, dry mix, enriched	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	358% 4.3mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	211% 33.8mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	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	363% 1450μg	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33.3% 0.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	7.78% 7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popovers, dry mix, enriched	Brazilnuts	Recommended Dietary Allowance
Calcium	32% 320mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	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	371% 29.7mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	322% 7.4mg	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	143% 1000mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	684% 376μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	604% 9060mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	3.16% 117g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Popovers, dry mix, enriched VS Brazilnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Popovers, dry mix, enriched versus 1 kg of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Popovers, dry mix, enriched vs Brazilnuts:

• 1 kilogram of Popovers, dry mix, enriched has 4.2 times more Vitamin B2, 11.5 times more Vitamin B3, 2.6 times more Vitamin B5, 6.6 times more Vitamin B9 and more Vitamin B12 than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 1.4 times more Vitamin B1 and 2.4 times more Vitamin B6 than Popovers, dry mix, enriched.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin B12
• Both Popovers, dry mix, enriched as well as Dried Brazilnuts have insufficient amounts of Vitamin A and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Popovers, dry mix, enriched vs Brazilnuts:

• 1 kilogram of Popovers, dry mix, enriched has 1.2 times more Iron and 302 times more Sodium than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 5 times more Calcium, 10.2 times more Copper, 15 times more Magnesium, 1.7 times more Manganese, 7.3 times more Phosphorus, 6.6 times more Potassium, 51 times more Selenium and 4.6 times more Zinc than Popovers, dry mix, enriched.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Popovers, dry mix, enriched has 6 times more Carbohydrate than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 1.8 times more Energy, 15.6 times more Fat, 16.4 times more Saturated Fat, 31.1 times more Omega 6 and 1.4 times more Protein than Popovers, dry mix, enriched.
• Both Popovers, dry mix, enriched and Brazilnuts offer comparable quantities of Omega 3 per one kilogram.