Comparing Nutrients in 1 pound Brazilnuts VS Phyllo dough

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Phyllo dough	10%	18%	72%

Macro Nutrients

	Brazilnuts	Phyllo dough	Recommended Dietary Allowance
Energy	103% 2989kcal	46.8% 1356kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	28% 27.2g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	21% 6.67g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	23.4% 3.97g	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	184% 239g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	1.13% 0.82g	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	22.7% 8.6g	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	Phyllo dough	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	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	115% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	10.5% 0.14mg	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	100% 399μg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Phyllo dough	Recommended Dietary Allowance
Calcium	72.6% 726mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	51% 0.46mg	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	182% 14.6mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	94% 2.16mg	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	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	9.87% 336mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	192% 106μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	146% 2191mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	4% 148g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Phyllo dough per 1 lb

Compare the macro and micronutrient content in 1 lb of Brazilnuts versus 1 lb of Phyllo dough to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Brazilnuts vs Phyllo dough:

• 1 pound of Brazilnuts has 3.4 times more Vitamin B6 and 70.6 times more Vitamin E than Phyllo dough.
• While 1 lb of Phyllo dough contains 9.7 times more Vitamin B2, 13.8 times more Vitamin B3, 1.6 times more Vitamin B5, 4 times more Vitamin B9 and more Vitamin K than Dried Brazilnuts.
• Both Brazilnuts and Phyllo dough provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• 1 pound of Phyllo dough have insufficient amounts of Vitamin E
• Both Dried Brazilnuts as well as Phyllo dough have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Phyllo dough:

• 1 pound of Brazilnuts has 14.5 times more Calcium, 17.3 times more Copper, 25.1 times more Magnesium, 2.6 times more Manganese, 9.7 times more Phosphorus, 8.9 times more Potassium, 82.3 times more Selenium and 8.3 times more Zinc than Phyllo dough.
• While 1 lb of Phyllo dough contains 1.3 times more Iron and 161 times more Sodium than Dried Brazilnuts.
• 1 pound of Phyllo dough lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 2.2 times more Energy, 11.2 times more Fat, 11 times more Saturated Fat, 27.8 times more Omega 6, 12.9 times more Sugars, 3.9 times more Fiber and 2 times more Protein than Phyllo dough.
• While 1 lb of Phyllo dough contains 1.3 times more Omega 3 and 4.5 times more Carbohydrate than Dried Brazilnuts.