Comparing Nutrients in 1 pound Brazilnuts VS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%

Macro Nutrients

	Brazilnuts	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Energy	103% 2989kcal	60.2% 1746kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	26% 25.4g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	11.3% 3.63g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	59.2% 10g	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	266% 346g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	148% 107g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 10.6g	NA	g per day for Men 19-50 years
Fiber	89.5% 34g	116% 44g	38g per day for Men 19-50 years
Protein	116% 65g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Vitamin A	0% 0μg	207% 1860μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	257% 3.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	269% 3.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	258% 41.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	318% 4.13mg	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	206% 826μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	516% 12.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.53% 3.18mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	55% 331IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	171% 25.6mg	70% 10.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Calcium	72.6% 726mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	238% 2.15mg	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	557% 44.5mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	130% 544mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	488% 11.2mg	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	191% 1334mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	51% 1733mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	143% 78.5μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	74% 1111mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	1.04% 38.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits per 1 lb

Compare the macro and micronutrient content in 1 lb of Brazilnuts versus 1 lb of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Brazilnuts vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

• 1 pound of Brazilnuts has 2.4 times more Vitamin E than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While 1 lb of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contains more Vitamin A, 22 times more Vitamin B2, 30.8 times more Vitamin B3, 4.2 times more Vitamin B5, 9 times more Vitamin B6, 8.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Dried Brazilnuts.
• Both Brazilnuts and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D
• Both Dried Brazilnuts as well as Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Vitamin C and Vitamin K in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

• 1 pound of Brazilnuts has 3.7 times more Calcium, 3.7 times more Copper, 3.1 times more Magnesium, 2.5 times more Phosphorus, 1.7 times more Potassium, 110.8 times more Selenium and 1.5 times more Zinc than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While 1 lb of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contains 4 times more Iron, 2 times more Manganese and 81.7 times more Sodium than Dried Brazilnuts.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 1.7 times more Energy, 12 times more Fat, 20.2 times more Saturated Fat, 11 times more Omega 6 and 2 times more Protein than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While 1 lb of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contains 2 times more Omega 3, 6.5 times more Carbohydrate, 10.1 times more Sugars and 1.3 times more Fiber than Dried Brazilnuts.