Comparing Nutrients in 1 pound Brazilnuts VS Crackers, cream, Gamesa Sabrosas

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Crackers, cream, Gamesa Sabrosas	6%	39%	55%

Macro Nutrients

	Brazilnuts	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Energy	103% 2989kcal	75.7% 2195kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	76% 24.3g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	12.8% 0.2g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	64% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	225% 293g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	58.6% 42.5g	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	5.94% 4.3g	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	% 4.17g	g per day for Men 19-50 years
Sucrose	% 10.6g	% 28.2g	g per day for Men 19-50 years
Fiber	89.5% 34g	28.6% 11g	38g per day for Men 19-50 years
Protein	116% 65g	56.8% 31.8g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Crackers, cream, Gamesa Sabrosas	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	113% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	22.7% 0.29mg	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	169% 676μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	87% 2.1μg	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% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	67.7% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Calcium	72.6% 726mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	56% 0.5mg	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	418% 33.5mg	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	153% 3.53mg	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	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	17.2% 585mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	78.3% 43μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	347% 5207mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.55% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Crackers, cream, Gamesa Sabrosas per 1 lb

Compare the macro and micronutrient content in 1 lb of Brazilnuts versus 1 lb of Crackers, cream, Gamesa Sabrosas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Brazilnuts vs Crackers, cream, Gamesa Sabrosas:

• 1 pound of Brazilnuts has 2.1 times more Vitamin B1, 1.6 times more Vitamin B6 and 3.6 times more Vitamin E than Crackers, cream, Gamesa Sabrosas.
• While 1 lb of Crackers, cream, Gamesa Sabrosas contains 6.9 times more Vitamin B2, 17.2 times more Vitamin B3, 2.5 times more Vitamin B5, 6.8 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Dried Brazilnuts.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin K

Comparing minerals per 1 pound for Brazilnuts vs Crackers, cream, Gamesa Sabrosas:

• 1 pound of Brazilnuts has 6.2 times more Calcium, 15.7 times more Copper, 15 times more Magnesium, 1.6 times more Manganese, 7.4 times more Phosphorus, 5.1 times more Potassium, 201.8 times more Selenium and 6.2 times more Zinc than Crackers, cream, Gamesa Sabrosas.
• While 1 lb of Crackers, cream, Gamesa Sabrosas contains 3 times more Iron and 382.7 times more Sodium than Dried Brazilnuts.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 1.4 times more Energy, 3.3 times more Fat, 3 times more Saturated Fat, 10.1 times more Omega 6, 3.1 times more Fiber and 2 times more Protein than Crackers, cream, Gamesa Sabrosas.
• While 1 lb of Crackers, cream, Gamesa Sabrosas contains 1.3 times more Omega 3, 5.5 times more Carbohydrate and 4 times more Sugars than Dried Brazilnuts.