Comparing Nutrients in 1 pound Brazilnuts VS Muffins, English, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Muffins, English, whole-wheat	16%	9%	75%

Macro Nutrients

	Brazilnuts	Muffins, English, whole-wheat	Recommended Dietary Allowance
Energy	103% 2989kcal	31.8% 921kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	9.82% 9.53g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	4.73% 1.5g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	21% 3.57g	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	141% 183g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	50.6% 36.7g	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	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	80% 30.4g	38g per day for Men 19-50 years
Protein	116% 65g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Muffins, English, whole-wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	113% 1.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	63% 3.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	57% 0.74mg	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	55.6% 222μg	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	0% 0mg	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	12.4% 1.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Muffins, English, whole-wheat	Recommended Dietary Allowance
Calcium	72.6% 726mg	120% 1202mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	107% 0.96mg	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	139% 11mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	76.7% 322mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	353% 8.1mg	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	183% 1279mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	332% 183μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	110% 1651mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	66% 7.26mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	5.6% 207g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Muffins, English, whole-wheat per 1 lb

Compare the macro and micronutrient content in 1 lb of Brazilnuts versus 1 lb of Muffins, English, whole-wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Brazilnuts vs Muffins, English, whole-wheat:

• 1 pound of Brazilnuts has 2.1 times more Vitamin B1 and 13.8 times more Vitamin E than Muffins, English, whole-wheat.
• While 1 lb of Muffins, English, whole-wheat contains 4 times more Vitamin B2, 11.6 times more Vitamin B3, 3.8 times more Vitamin B5, 1.6 times more Vitamin B6 and 2.2 times more Vitamin B9 than Dried Brazilnuts.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3
• Both Dried Brazilnuts as well as Muffins, English, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Muffins, English, whole-wheat:

• 1 pound of Brazilnuts has 8.2 times more Copper, 5.3 times more Magnesium, 2.6 times more Phosphorus, 3.1 times more Potassium, 47.6 times more Selenium and 2.5 times more Zinc than Muffins, English, whole-wheat.
• While 1 lb of Muffins, English, whole-wheat contains 1.7 times more Calcium, 1.5 times more Manganese and 121.3 times more Sodium than Dried Brazilnuts.
• Both Brazilnuts and Muffins, English, whole-wheat contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 3.2 times more Energy, 32 times more Fat, 48.3 times more Saturated Fat, 31 times more Omega 6 and 1.6 times more Protein than Muffins, English, whole-wheat.
• While 1 lb of Muffins, English, whole-wheat contains 1.3 times more Omega 3, 3.4 times more Carbohydrate and 3.5 times more Sugars than Dried Brazilnuts.
• Both Brazilnuts and Muffins, English, whole-wheat offer comparable quantities of Fiber per one pound.