Comparing Nutrients in 1 pound Brazilnuts VS Snacks, rice cakes, brown rice, multigrain

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Snacks, rice cakes, brown rice, multigrain	9%	8%	83%

Macro Nutrients

	Brazilnuts	Snacks, rice cakes, brown rice, multigrain	Recommended Dietary Allowance
Energy	103% 2989kcal	60.5% 1755kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	7.94% 2.54g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	125% 2g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	26.7% 4.54g	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	279% 363g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	NA	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	36% 13.6g	38g per day for Men 19-50 years
Protein	116% 65g	69% 38.6g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Snacks, rice cakes, brown rice, multigrain	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	25.3% 0.3mg	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	187% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	91% 4.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	48% 0.62mg	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	22.7% 91μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	171% 25.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Snacks, rice cakes, brown rice, multigrain	Recommended Dietary Allowance
Calcium	72.6% 726mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	215% 1.94mg	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	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	148% 621mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	1029% 23.7mg	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	240% 1678mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	39.2% 1334mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	76.2% 1143mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	104% 11.5mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.77% 28.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Snacks, rice cakes, brown rice, multigrain per 1 lb

Compare the macro and micronutrient content in 1 lb of Brazilnuts versus 1 lb of Snacks, rice cakes, brown rice, multigrain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Brazilnuts vs Snacks, rice cakes, brown rice, multigrain:

• 1 pound of Brazilnuts has 9.2 times more Vitamin B1 than Snacks, rice cakes, brown rice, multigrain.
• While 1 lb of Snacks, rice cakes, brown rice, multigrain contains 5.3 times more Vitamin B2, 22.4 times more Vitamin B3, 5.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Dried Brazilnuts.
• Both Brazilnuts and Snacks, rice cakes, brown rice, multigrain provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3
• Both Dried Brazilnuts as well as Snacks, rice cakes, brown rice, multigrain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Snacks, rice cakes, brown rice, multigrain:

• 1 pound of Brazilnuts has 7.6 times more Calcium, 4.1 times more Copper, 1.2 times more Iron, 2.7 times more Magnesium, 2 times more Phosphorus, 2.2 times more Potassium and 1.6 times more Zinc than Snacks, rice cakes, brown rice, multigrain.
• While 1 lb of Snacks, rice cakes, brown rice, multigrain contains 4.3 times more Manganese and 84 times more Sodium than Dried Brazilnuts.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 1.7 times more Energy, 19.2 times more Fat, 28.8 times more Saturated Fat, 24.4 times more Omega 6, 2.5 times more Fiber and 1.7 times more Protein than Snacks, rice cakes, brown rice, multigrain.
• While 1 lb of Snacks, rice cakes, brown rice, multigrain contains 12.2 times more Omega 3 and 6.8 times more Carbohydrate than Dried Brazilnuts.