Comparing Nutrients in 1 pound Cereals ready-to-eat, WEETABIX whole grain cereal VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, WEETABIX whole grain cereal	12%	6%	82%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cereals ready-to-eat, WEETABIX whole grain cereal	Brazilnuts	Recommended Dietary Allowance
Energy	58% 1683kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	13.4% 13g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	6.8% 2.18g	229% 73g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5.02g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	284% 370g	41% 53.3g	130g per day for Men 19-50 years
Sugars	35.7% 26g	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	136% 51.7g	89.5% 34g	38g per day for Men 19-50 years
Protein	93% 52g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, WEETABIX whole grain cereal	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	729% 8.75mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	342% 4.45mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	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	161% 2.1mg	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	52% 209μg	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	29.6% 4.45mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, WEETABIX whole grain cereal	Brazilnuts	Recommended Dietary Allowance
Calcium	26% 259mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	313% 2.82mg	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	729% 58.3mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	NA	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	111% 780mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	57.2% 1946mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	48.7% 26.8μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	112% 1683mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, WEETABIX whole grain cereal VS Brazilnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, WEETABIX whole grain cereal 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, WEETABIX whole grain cereal vs Brazilnuts:

• 1 pound of Cereals ready-to-eat, WEETABIX whole grain cereal has 3.1 times more Vitamin B1, 28 times more Vitamin B2, 19.4 times more Vitamin B3, 4.6 times more Vitamin B6 and 2.1 times more Vitamin B9 than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 5.8 times more Vitamin E than Cereals ready-to-eat, WEETABIX whole grain cereal.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3
• Both Cereals ready-to-eat, WEETABIX whole grain cereal 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 Cereals ready-to-eat, WEETABIX whole grain cereal vs Brazilnuts:

• 1 pound of Cereals ready-to-eat, WEETABIX whole grain cereal has 5.3 times more Iron and 123.7 times more Sodium than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 2.8 times more Calcium, 2.8 times more Copper, 4.1 times more Magnesium, 4.2 times more Phosphorus, 1.5 times more Potassium, 324.9 times more Selenium and 2.4 times more Zinc than Cereals ready-to-eat, WEETABIX whole grain cereal.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, WEETABIX whole grain cereal has 1.6 times more Omega 3, 6.9 times more Carbohydrate, 2.5 times more Sugars and 1.5 times more Fiber than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.8 times more Energy, 23.5 times more Fat, 33.6 times more Saturated Fat, 22 times more Omega 6 and 1.3 times more Protein than Cereals ready-to-eat, WEETABIX whole grain cereal.