Comparing Nutrients in 1 pound Crackers, whole grain, sandwich-type, with peanut butter filling VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Crackers, whole grain, sandwich-type, with peanut butter filling	Brazilnuts	Recommended Dietary Allowance
Energy	72.7% 2109kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	64% 20.5g	229% 73g	32g per day for Men 19-50 years
Omega 3	136% 2.17g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	107% 18.2g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	190% 248g	41% 53.3g	130g per day for Men 19-50 years
Sugars	59% 42.7g	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	112% 42.6g	89.5% 34g	38g per day for Men 19-50 years
Protein	114% 64g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole grain, sandwich-type, with peanut butter filling	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	126% 1.5mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	178% 28.5mg	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	76.8% 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	84% 336μg	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	79.5% 12mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole grain, sandwich-type, with peanut butter filling	Brazilnuts	Recommended Dietary Allowance
Calcium	15% 150mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	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	174% 14mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	116% 485mg	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	166% 1161mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	44% 1497mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	154% 85μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	192% 2880mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	84.5% 9.3mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	0.9% 33.2g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole grain, sandwich-type, with peanut butter filling VS Brazilnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, whole grain, sandwich-type, with peanut butter filling versus 1 lb of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Crackers, whole grain, sandwich-type, with peanut butter filling vs Brazilnuts:

• 1 pound of Crackers, whole grain, sandwich-type, with peanut butter filling has 6.6 times more Vitamin B2, 21.3 times more Vitamin B3, 2.2 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin K than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.8 times more Vitamin B1 and 2.1 times more Vitamin E than Crackers, whole grain, sandwich-type, with peanut butter filling.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Crackers, whole grain, sandwich-type, with peanut butter filling as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Crackers, whole grain, sandwich-type, with peanut butter filling vs Brazilnuts:

• 1 pound of Crackers, whole grain, sandwich-type, with peanut butter filling has 1.3 times more Iron and 211.7 times more Sodium than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 4.8 times more Calcium, 5.6 times more Copper, 3.5 times more Magnesium, 2.8 times more Phosphorus, 2 times more Potassium, 102.5 times more Selenium and 2 times more Zinc than Crackers, whole grain, sandwich-type, with peanut butter filling.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, whole grain, sandwich-type, with peanut butter filling has 13.3 times more Omega 3, 4.6 times more Carbohydrate, 4 times more Sugars and 1.3 times more Fiber than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.4 times more Energy, 3.2 times more Fat, 3.6 times more Saturated Fat and 6.1 times more Omega 6 than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Brazilnuts offer comparable quantities of Protein per one pound.