Comparing Nutrients in 1 pound Brazilnuts VS White Gluten-Free Bread made with tapioca starch and brown rice flour

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
White Gluten-Free Bread made with tapioca starch and brown rice flour	7%	24%	69%

Macro Nutrients

	Brazilnuts	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	103% 2989kcal	46.6% 1352kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	37.5% 36.4g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	8.9% 2.85g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	147% 2.36g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	38% 6.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	178% 232g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	70.7% 51.3g	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	0% 0g	9.63% 7g	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	% 0g	% 7.53g	g per day for Men 19-50 years
Sucrose	% 10.6g	% 0g	g per day for Men 19-50 years
Fiber	89.5% 34g	65.7% 25g	38g per day for Men 19-50 years
Protein	116% 65g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	40% 6.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	33% 0.43mg	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	25% 100μg	21.5% 86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.53% 3.18mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	171% 25.6mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	72.6% 726mg	26.8% 268mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	26.7% 0.24mg	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	138% 11mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	86.6% 2mg	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	470% 3289mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	156% 2336mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS White Gluten-Free Bread made with tapioca starch and brown rice flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Brazilnuts versus 1 lb of White Gluten-Free Bread made with tapioca starch and brown rice flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Brazilnuts vs White Gluten-Free Bread made with tapioca starch and brown rice flour:

• 1 pound of Brazilnuts has 4.6 times more Vitamin B1 and 3.5 times more Vitamin E than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• While 1 lb of White Gluten-Free Bread made with tapioca starch and brown rice flour contains 7.7 times more Vitamin B2 and 4.8 times more Vitamin B3 than Dried Brazilnuts.
• Both Brazilnuts and White Gluten-Free Bread made with tapioca starch and brown rice flour provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3

Comparing minerals per 1 pound for Brazilnuts vs White Gluten-Free Bread made with tapioca starch and brown rice flour:

• 1 pound of Brazilnuts has 2.7 times more Calcium, 32.9 times more Copper, 4.6 times more Iron, 15 times more Magnesium, 2.8 times more Manganese, 10.4 times more Phosphorus, 6.2 times more Potassium, 174.3 times more Selenium and 8 times more Zinc than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• While 1 lb of White Gluten-Free Bread made with tapioca starch and brown rice flour contains 171.7 times more Sodium than Dried Brazilnuts.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 2.2 times more Energy, 8.4 times more Fat, 25.7 times more Saturated Fat, 17.1 times more Omega 6, 1.4 times more Fiber and 2.7 times more Protein than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• While 1 lb of White Gluten-Free Bread made with tapioca starch and brown rice flour contains 14.4 times more Omega 3, 4.4 times more Carbohydrate, 4.8 times more Sugars and more Fructose than Dried Brazilnuts.