Comparing Nutrients in 1 pound Brazilnuts VS Garlic bread, frozen

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Garlic bread, frozen	10%	43%	47%

Macro Nutrients

	Brazilnuts	Garlic bread, frozen	Recommended Dietary Allowance
Energy	103% 2989kcal	54.7% 1588kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	77.7% 75.3g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	75% 24g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	144% 24.4g	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	146% 189g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	23% 16.7g	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	3.88% 2.8g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	% 10.6g	% 0g	g per day for Men 19-50 years
Fiber	89.5% 34g	30% 11.3g	38g per day for Men 19-50 years
Protein	116% 65g	67.7% 38g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Garlic bread, frozen	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	64.2% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	29% 0.38mg	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	211% 844μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15% 0.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.53% 3.18mg	1% 0.91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.8% 41IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	171% 25.6mg	35.7% 5.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	112% 134μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Garlic bread, frozen	Recommended Dietary Allowance
Calcium	72.6% 726mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	54.4% 0.49mg	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	173% 14mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	87% 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	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	137% 75.3μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	165% 2468mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	3.9% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Garlic bread, frozen per 1 lb

Compare the macro and micronutrient content in 1 lb of Brazilnuts versus 1 lb of Garlic bread, frozen to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Brazilnuts vs Garlic bread, frozen:

• 1 pound of Brazilnuts has 1.3 times more Vitamin B1, 1.2 times more Vitamin B6 and 4.8 times more Vitamin E than Garlic bread, frozen.
• While 1 lb of Garlic bread, frozen contains 5.3 times more Vitamin B2, 14 times more Vitamin B3, 3.6 times more Vitamin B5, 8.5 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
• Both Dried Brazilnuts as well as Garlic bread, frozen have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Garlic bread, frozen:

• 1 pound of Brazilnuts has 5.9 times more Calcium, 16.1 times more Copper, 16.3 times more Magnesium, 2.8 times more Manganese, 8.3 times more Phosphorus, 6.4 times more Potassium, 115.5 times more Selenium and 4.7 times more Zinc than Garlic bread, frozen.
• While 1 lb of Garlic bread, frozen contains 1.3 times more Iron and 181.3 times more Sodium than Dried Brazilnuts.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 1.9 times more Energy, 4 times more Fat, 3.1 times more Saturated Fat, 4.5 times more Omega 6, 3 times more Fiber and 1.7 times more Protein than Garlic bread, frozen.
• While 1 lb of Garlic bread, frozen contains 3.6 times more Carbohydrate and 1.6 times more Sugars than Dried Brazilnuts.
• Both Brazilnuts and Garlic bread, frozen offer comparable quantities of Omega 3 per one pound.