Comparing Nutrients in 1 pound Brazilnuts VS Rolls, hamburger or hot dog, whole wheat

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%

Macro Nutrients

	Brazilnuts	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	103% 2989kcal	42% 1220kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	13% 4.18g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	49% 0.78g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	42.7% 7.26g	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	157% 204g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	37% 27g	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	15.3% 11g	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	% 9.2g	g per day for Men 19-50 years
Sucrose	% 10.6g	% 0g	g per day for Men 19-50 years
Fiber	89.5% 34g	73% 27.7g	38g per day for Men 19-50 years
Protein	116% 65g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.6% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	65.2% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	128% 20.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	76.5% 3.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	67.7% 0.88mg	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	47.6% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	36% 0.86μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.53% 3.18mg	6.55% 5.9mg	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	17% 20.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	72.6% 726mg	90% 898mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	120% 1.1mg	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	137% 11mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	87.5% 367mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	456% 10.5mg	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	141% 984mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	32.3% 1098mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	271% 149μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	144% 2164mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	70.5% 7.76mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Rolls, hamburger or hot dog, whole wheat per 1 lb

Compare the macro and micronutrient content in 1 lb of Brazilnuts versus 1 lb of Rolls, hamburger or hot dog, whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Brazilnuts vs Rolls, hamburger or hot dog, whole wheat:

• 1 pound of Brazilnuts has 1.4 times more Vitamin B1 and 13.8 times more Vitamin E than Rolls, hamburger or hot dog, whole wheat.
• While 1 lb of Rolls, hamburger or hot dog, whole wheat contains more Vitamin A, 5.3 times more Vitamin B2, 15.3 times more Vitamin B3, 4.6 times more Vitamin B5, 1.9 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Dried Brazilnuts.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin K
• Both Dried Brazilnuts as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Rolls, hamburger or hot dog, whole wheat:

• 1 pound of Brazilnuts has 7.3 times more Copper, 4.6 times more Magnesium, 3.3 times more Phosphorus, 2.7 times more Potassium, 58.3 times more Selenium and 2.4 times more Zinc than Rolls, hamburger or hot dog, whole wheat.
• While 1 lb of Rolls, hamburger or hot dog, whole wheat contains 1.9 times more Manganese and 159 times more Sodium than Dried Brazilnuts.
• Both Brazilnuts and Rolls, hamburger or hot dog, whole wheat contain similar levels of Calcium and Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 2.4 times more Energy, 15.3 times more Fat, 17.5 times more Saturated Fat, 15.2 times more Omega 6 and 1.2 times more Fiber than Rolls, hamburger or hot dog, whole wheat.
• While 1 lb of Rolls, hamburger or hot dog, whole wheat contains 4.8 times more Omega 3, 3.8 times more Carbohydrate, 2.5 times more Sugars and more Fructose than Dried Brazilnuts.
• Both Brazilnuts and Rolls, hamburger or hot dog, whole wheat offer comparable quantities of Protein per one pound.