Comparing Nutrients in 1 pound Brazilnuts VS Puddings, tapioca, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Puddings, tapioca, ready-to-eat	6%	27%	67%

Macro Nutrients

	Brazilnuts	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Energy	103% 2989kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	18% 17.6g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	13.6% 4.36g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	1.92% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	75.7% 98g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	93% 67.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 10.6g	% 57g	g per day for Men 19-50 years
Fiber	89.5% 34g	0% 0g	38g per day for Men 19-50 years
Protein	116% 65g	15.8% 8.85g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Puddings, tapioca, ready-to-eat	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	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	1.84% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	21.3% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	8.37% 0.11mg	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	3.4% 13.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	39.7% 0.95μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.53% 3.18mg	1.5% 1.36mg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Calcium	72.6% 726mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	9.07% 0.082mg	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	6.24% 0.5mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	2.17% 0.05mg	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	39% 272mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	44% 658mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	8.8% 326g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Puddings, tapioca, ready-to-eat per 1 lb

Compare the macro and micronutrient content in 1 lb of Brazilnuts versus 1 lb of Puddings, tapioca, ready-to-eat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Brazilnuts vs Puddings, tapioca, ready-to-eat:

• 1 pound of Brazilnuts has 25.7 times more Vitamin B1, 4.2 times more Vitamin B6, 7.3 times more Vitamin B9 and 37.7 times more Vitamin E than Puddings, tapioca, ready-to-eat.
• While 1 lb of Puddings, tapioca, ready-to-eat contains 2.8 times more Vitamin B2, 1.3 times more Vitamin B5 and more Vitamin B12 than Dried Brazilnuts.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B12
• 1 pound of Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin B6, Vitamin B9 and Vitamin E
• Both Dried Brazilnuts as well as Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Puddings, tapioca, ready-to-eat:

• 1 pound of Brazilnuts has 2.3 times more Calcium, 96.8 times more Copper, 22.1 times more Iron, 62.7 times more Magnesium, 111.2 times more Manganese, 12.1 times more Phosphorus, 7.2 times more Potassium, more Selenium and 18.5 times more Zinc than Puddings, tapioca, ready-to-eat.
• While 1 lb of Puddings, tapioca, ready-to-eat contains 48.3 times more Sodium than Dried Brazilnuts.
• 1 pound of Puddings, tapioca, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium, Manganese and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 5.1 times more Energy, 17.3 times more Fat, 16.8 times more Saturated Fat, more Omega 3, 338.4 times more Omega 6, more Fiber and 7.3 times more Protein than Puddings, tapioca, ready-to-eat.
• While 1 lb of Puddings, tapioca, ready-to-eat contains 1.8 times more Carbohydrate and 6.4 times more Sugars than Dried Brazilnuts.
• 1 pound of Puddings, tapioca, ready-to-eat provide inadequate amounts of Omega 3, Omega 6 and Fiber