Comparing Nutrients in 1 pound Canned Boston Brown Bread VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Boston Brown Bread	10%	7%	83%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Canned Boston Brown Bread	Brazilnuts	Recommended Dietary Allowance
Energy	30.5% 885kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	4% 1.28g	229% 73g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	13.6% 2.3g	650% 111g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	41% 53.3g	130g per day for Men 19-50 years
Sugars	15% 11g	14.6% 10.6g	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	% 10.6g	g per day for Men 19-50 years
Fiber	56% 21.3g	89.5% 34g	38g per day for Men 19-50 years
Protein	42% 23.6g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Canned Boston Brown Bread	Brazilnuts	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.8% 5.1mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.3% 2.57mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	35.2% 0.46mg	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	12.5% 50μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.9% 0.045μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.53% 3.18mg	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	9.68% 1.45mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Boston Brown Bread	Brazilnuts	Recommended Dietary Allowance
Calcium	31.8% 318mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	40.3% 0.36mg	878% 7.9mg	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	119% 9.53mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	201% 4.63mg	241% 5.55mg	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	72.6% 508mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	181% 99μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	191% 2862mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	5.8% 214g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Boston Brown Bread VS Brazilnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Boston Brown Bread versus 1 lb of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Boston Brown Bread vs Brazilnuts:

• 1 pound of Canned Boston Brown Bread has more Vitamin A, 3.3 times more Vitamin B2, 3.8 times more Vitamin B3, 3.1 times more Vitamin B5 and more Vitamin K than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 44.1 times more Vitamin B1, 2 times more Vitamin B9 and 17.7 times more Vitamin E than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Brazilnuts provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Canned Boston Brown Bread have insufficient amounts of Vitamin B1
• 1 pound of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin K
• Both Canned Boston Brown Bread as well as Dried Brazilnuts have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Boston Brown Bread vs Brazilnuts:

• 1 pound of Canned Boston Brown Bread has 210.3 times more Sodium than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 2.3 times more Calcium, 21.8 times more Copper, 6 times more Magnesium, 6.5 times more Phosphorus, 2.1 times more Potassium, 87.5 times more Selenium and 8.1 times more Zinc than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Brazilnuts contain similar levels of Iron and Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Boston Brown Bread has 1.4 times more Omega 3 and 3.7 times more Carbohydrate than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 3.4 times more Energy, 44.7 times more Fat, 57.2 times more Saturated Fat, 47.7 times more Omega 6, 1.6 times more Fiber and 2.8 times more Protein than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Brazilnuts offer comparable quantities of Sugars per one pound.