Comparing Nutrients in 1 pound Cereals ready-to-eat, QUAKER, Oatmeal Squares VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Oatmeal Squares	11%	11%	78%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Brazilnuts	Recommended Dietary Allowance
Energy	59.3% 1719kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	22.6% 22g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.96g	229% 73g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	38.7% 6.6g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	271% 353g	41% 53.3g	130g per day for Men 19-50 years
Sugars	104% 75.7g	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	99% 37.6g	89.5% 34g	38g per day for Men 19-50 years
Protein	92% 51.6g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Brazilnuts	Recommended Dietary Allowance
Vitamin A	179% 1615μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	258% 3.1mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	297% 3.86mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	271% 43.4mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	307% 4mg	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	819% 3275μg	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	58% 52mg	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	147% 22mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.05% 7.26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Brazilnuts	Recommended Dietary Allowance
Calcium	91% 912mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	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	1661% 133mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	124% 522mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	600% 13.8mg	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	240% 1683mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	47.6% 1619mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	57% 31.3μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	105% 1574mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	296% 32.6mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Oatmeal Squares VS Brazilnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, QUAKER, Oatmeal Squares versus 1 lb of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, QUAKER, Oatmeal Squares vs Brazilnuts:

• 1 pound of Cereals ready-to-eat, QUAKER, Oatmeal Squares has more Vitamin A, 24.3 times more Vitamin B2, 32.4 times more Vitamin B3, 8.7 times more Vitamin B6, 32.8 times more Vitamin B9 and 16.4 times more Vitamin C than Brazilnuts.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares and Brazilnuts provide similar amounts of Vitamin B1 and Vitamin E per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares as well as Dried Brazilnuts have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Cereals ready-to-eat, QUAKER, Oatmeal Squares vs Brazilnuts:

• 1 pound of Cereals ready-to-eat, QUAKER, Oatmeal Squares has 1.3 times more Calcium, 12.1 times more Iron, 2.5 times more Manganese, 115.7 times more Sodium and 1.8 times more Zinc than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 3.7 times more Copper, 3.3 times more Magnesium, 2 times more Phosphorus, 1.8 times more Potassium and 277.8 times more Selenium than Cereals ready-to-eat, QUAKER, Oatmeal Squares.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, QUAKER, Oatmeal Squares has 1.9 times more Omega 3, 6.6 times more Carbohydrate and 7.2 times more Sugars than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.7 times more Energy, 13.9 times more Fat, 18.5 times more Saturated Fat, 16.8 times more Omega 6 and 1.3 times more Protein than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares and Brazilnuts offer comparable quantities of Fiber per one pound.