Comparing Nutrients in 1 pound Whole-wheat Pita Bread VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Whole-wheat Pita Bread	14%	6%	80%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Whole-wheat Pita Bread	Brazilnuts	Recommended Dietary Allowance
Energy	41% 1188kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.76g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	2.95% 0.94g	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	26.7% 4.54g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 254g	41% 53.3g	130g per day for Men 19-50 years
Sugars	18% 13g	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	73% 27.7g	89.5% 34g	38g per day for Men 19-50 years
Protein	79.4% 44.5g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Whole-wheat Pita Bread	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	128% 1.54mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.5% 13mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.4% 3.77mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	39.7% 159μg	25% 100μg	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	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	18.4% 2.77mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole-wheat Pita Bread	Brazilnuts	Recommended Dietary Allowance
Calcium	6.8% 68mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	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	173% 14mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	74.5% 313mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	343% 7.9mg	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	117% 816mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	363% 200μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	127% 1910mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	3.75% 139g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole-wheat Pita Bread VS Brazilnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Whole-wheat Pita 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 Whole-wheat Pita Bread vs Brazilnuts:

• 1 pound of Whole-wheat Pita Bread has 2.3 times more Vitamin B2, 9.6 times more Vitamin B3, 4.5 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.6 times more Vitamin B9 than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.8 times more Vitamin B1 and 9.3 times more Vitamin E than Whole-wheat Pita Bread.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3
• Both Whole-wheat Pita Bread as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Whole-wheat Pita Bread vs Brazilnuts:

• 1 pound of Whole-wheat Pita Bread has 1.3 times more Iron, 1.4 times more Manganese and 140.3 times more Sodium than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 10.7 times more Calcium, 6 times more Copper, 5.4 times more Magnesium, 4 times more Phosphorus, 3.9 times more Potassium, 43.6 times more Selenium and 2.7 times more Zinc than Whole-wheat Pita Bread.
• 1 pound of Whole-wheat Pita Bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Whole-wheat Pita Bread has 1.4 times more Omega 3, 4.8 times more Carbohydrate and 1.2 times more Sugars than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 2.5 times more Energy, 39.2 times more Fat, 77.6 times more Saturated Fat, 24.3 times more Omega 6 and 1.5 times more Protein than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Brazilnuts offer comparable quantities of Fiber per one pound.