Comparing Nutrients in 1 pound Brazilnuts VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Brazilnuts	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	103% 2989kcal	56.3% 1633kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	8.58% 2.74g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	32.3% 5.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	264% 343g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	223% 162g	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	48% 35g	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	% 34.5g	g per day for Men 19-50 years
Sucrose	% 10.6g	% 91g	g per day for Men 19-50 years
Fiber	89.5% 34g	69.2% 26.3g	38g per day for Men 19-50 years
Protein	116% 65g	73.8% 41.3g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	249% 2241μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	299% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	234% 3.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	297% 47.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	75.3% 3.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	387% 5.03mg	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	242% 966μg	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	3.53% 3.18mg	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	171% 25.6mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	72.6% 726mg	107% 1066mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	160% 1.44mg	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	516% 41.3mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	403% 9.27mg	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	189% 1324mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	48% 1633mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	133% 1996mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	81.6% 9mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	1.04% 38.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Brazilnuts versus 1 lb of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Brazilnuts vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 1 pound of Brazilnuts has 14.1 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contains more Vitamin A, 1.3 times more Vitamin B1, 19.1 times more Vitamin B2, 35.5 times more Vitamin B3, 4.5 times more Vitamin B5, 11 times more Vitamin B6 and 9.7 times more Vitamin B9 than Dried Brazilnuts.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin A and Vitamin B3
• Both Dried Brazilnuts as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 1 pound of Brazilnuts has 5.5 times more Copper, 4.6 times more Magnesium, 2.5 times more Phosphorus, 1.8 times more Potassium, 661 times more Selenium and 2.1 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contains 1.5 times more Calcium, 3.7 times more Iron, 1.7 times more Manganese and 146.7 times more Sodium than Dried Brazilnuts.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 1.8 times more Energy, 16.8 times more Fat, 26.7 times more Saturated Fat, 20.1 times more Omega 6, 1.3 times more Fiber and 1.6 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contains 6.4 times more Carbohydrate, 15.3 times more Sugars and more Fructose than Dried Brazilnuts.
• Both Brazilnuts and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry offer comparable quantities of Omega 3 per one pound.