Comparing Nutrients in 1 kilogram Breadnuts VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Breadnuts	11%	4%	85%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Breadnuts	Brazilnuts	Recommended Dietary Allowance
Energy	75% 2170kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	8.34% 2.67g	504% 161g	32g per day for Men 19-50 years
Omega 3	76.3% 1.22g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	24% 4.06g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	356% 463g	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	107% 59.7g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Breadnuts	Brazilnuts	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	220% 11mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	310% 4.03mg	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	165% 660μg	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	304% 274mg	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	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

	Breadnuts	Brazilnuts	Recommended Dietary Allowance
Calcium	98% 980mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	1604% 14.4mg	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	261% 21mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	162% 680mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	77.4% 1.78mg	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	96% 670mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	348% 11830mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	NA	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	20.7% 310mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	103% 11.3mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	12% 450g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadnuts VS Brazilnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Breadnuts versus 1 kg of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Breadnuts vs Brazilnuts:

• 1 kilogram of Breadnuts has 1.6 times more Vitamin B2, 3 times more Vitamin B3, 6 times more Vitamin B5, 4 times more Vitamin B6, 3 times more Vitamin B9 and 39.1 times more Vitamin C than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 11.2 times more Vitamin B1 than Raw Breadnut Tree Seeds.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Breadnut Tree Seeds as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Breadnuts vs Brazilnuts:

• 1 kilogram of Breadnuts has 1.8 times more Potassium and 10.3 times more Sodium than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 1.6 times more Calcium, 5.5 times more Magnesium, 6.9 times more Manganese, 10.8 times more Phosphorus and 3.6 times more Zinc than Raw Breadnut Tree Seeds.
• Both Breadnuts and Brazilnuts contain similar levels of Copper and Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Breadnuts has 3.4 times more Omega 3 and 3.9 times more Carbohydrate than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 3 times more Energy, 67.8 times more Fat, 60.4 times more Saturated Fat, 60 times more Omega 6 and 2.4 times more Protein than Raw Breadnut Tree Seeds.