Comparing Nutrients in 1 pound Rye Reduced-calorie Bread VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Rye Reduced-calorie Bread	16%	12%	72%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Rye Reduced-calorie Bread	Brazilnuts	Recommended Dietary Allowance
Energy	31.8% 921kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	229% 73g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	19% 3.22g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 184g	41% 53.3g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	143% 54.4g	89.5% 34g	38g per day for Men 19-50 years
Protein	73.7% 41.3g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Rye Reduced-calorie 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	139% 1.66mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.6% 11.5mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	65.8% 263μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.56% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2% 1.8mg	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	8.47% 1.27mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	Brazilnuts	Recommended Dietary Allowance
Calcium	34.5% 345mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	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	176% 14mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	89.3% 2.05mg	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	50.5% 354mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	230% 127μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	155% 2327mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	27.2% 3mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	5.64% 209g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye Reduced-calorie Bread VS Brazilnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Rye Reduced-calorie 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 Rye Reduced-calorie Bread vs Brazilnuts:

• 1 pound of Rye Reduced-calorie Bread has 6.9 times more Vitamin B2, 8.6 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.6 times more Vitamin B9 than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.7 times more Vitamin B1, 1.3 times more Vitamin B6 and 20.2 times more Vitamin E than Rye Reduced-calorie Bread.
• 1 pound of Rye Reduced-calorie Bread have insufficient amounts of Vitamin E
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3
• Both Rye Reduced-calorie 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 Rye Reduced-calorie Bread vs Brazilnuts:

• 1 pound of Rye Reduced-calorie Bread has 1.3 times more Iron and 171 times more Sodium than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 2.1 times more Calcium, 13.1 times more Copper, 17.1 times more Magnesium, 2.7 times more Manganese, 9.3 times more Phosphorus, 6.7 times more Potassium, 68.7 times more Selenium and 6.2 times more Zinc than Rye Reduced-calorie Bread.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rye Reduced-calorie Bread has 3.4 times more Carbohydrate and 1.6 times more Fiber than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 3.2 times more Energy, 23.1 times more Fat, 43.8 times more Saturated Fat, 34.3 times more Omega 6 and 1.6 times more Protein than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Brazilnuts offer comparable quantities of Omega 3 and Sugars per one pound.