Comparing Nutrients in 1 kilogram Tart, breakfast, low fat VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Tart, breakfast, low fat	4%	14%	82%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Tart, breakfast, low fat	Brazilnuts	Recommended Dietary Allowance
Energy	128% 3720kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	61.8% 60g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	43.5% 14g	504% 161g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	50.4% 8.56g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	591% 768g	90% 117g	130g per day for Men 19-50 years
Sugars	67% 48.7g	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	39.5% 15g	197% 75g	38g per day for Men 19-50 years
Protein	71.3% 40g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Tart, breakfast, low fat	Brazilnuts	Recommended Dietary Allowance
Vitamin A	317% 2850μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	238% 2.85mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	422% 5.5mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	238% 38mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	292% 3.8mg	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	250% 1000μg	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	42.2% 38mg	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	35.3% 5.3mg	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tart, breakfast, low fat	Brazilnuts	Recommended Dietary Allowance
Calcium	44% 440mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	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	428% 34.2mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	NA	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	133% 930mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	19.4% 660mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	235% 129μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	241% 3610mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	3.25% 120g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Tart, breakfast, low fat VS Brazilnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Tart, breakfast, low fat versus 1 kg of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tart, breakfast, low fat vs Brazilnuts:

• 1 kilogram of Tart, breakfast, low fat has more Vitamin A, 15.7 times more Vitamin B2, 12.9 times more Vitamin B3, 3.8 times more Vitamin B6, 4.5 times more Vitamin B9 and 5.4 times more Vitamin C than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 2.2 times more Vitamin B1 and 10.7 times more Vitamin E than Tart, breakfast, low fat.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Tart, breakfast, low fat as well as Dried Brazilnuts have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Tart, breakfast, low fat vs Brazilnuts:

• 1 kilogram of Tart, breakfast, low fat has 1.4 times more Iron and 120.3 times more Sodium than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 3.6 times more Calcium, 23.9 times more Copper, 8.5 times more Magnesium, 7.8 times more Phosphorus, 10 times more Potassium, 148.6 times more Selenium and 14.5 times more Zinc than Tart, breakfast, low fat.
• 1 kilogram of Tart, breakfast, low fat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tart, breakfast, low fat has 6.5 times more Carbohydrate and 2.1 times more Sugars than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 1.8 times more Energy, 11.2 times more Fat, 11.6 times more Saturated Fat, 1.6 times more Omega 3, 28.5 times more Omega 6, 5 times more Fiber and 3.6 times more Protein than Tart, breakfast, low fat.
• 1 kilogram of Tart, breakfast, low fat provide inadequate amounts of Omega 3