Comparing Nutrients in 1 pound Puddings, chocolate, ready-to-eat, fat free VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Puddings, chocolate, ready-to-eat, fat free	Brazilnuts	Recommended Dietary Allowance
Energy	14.5% 422kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	229% 73g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	650% 111g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	41% 53.3g	130g per day for Men 19-50 years
Sugars	99% 71.4g	14.6% 10.6g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 10.6g	g per day for Men 19-50 years
Fiber	3.6% 1.36g	89.5% 34g	38g per day for Men 19-50 years
Protein	15.6% 8.75g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat, fat free	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.47% 0.39mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.6% 0.073mg	35.2% 0.46mg	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	3.4% 13.6μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	28.3% 0.68μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.53% 3.18mg	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	0% 0mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat, fat free	Brazilnuts	Recommended Dietary Allowance
Calcium	17.7% 177mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	878% 7.9mg	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	96% 7.67mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	241% 5.55mg	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	35% 245mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	46.6% 699mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	9.35% 346g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, chocolate, ready-to-eat, fat free VS Brazilnuts per 1 lb

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

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

• 1 pound of Puddings, chocolate, ready-to-eat, fat free has 2.1 times more Vitamin B2 and more Vitamin B12 than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 34.3 times more Vitamin B1, 6.3 times more Vitamin B6, 7.3 times more Vitamin B9 and more Vitamin E than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Brazilnuts provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B6, Vitamin B9 and Vitamin E
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B12
• Both Puddings, chocolate, ready-to-eat, fat free as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Puddings, chocolate, ready-to-eat, fat free vs Brazilnuts:

• 1 pound of Puddings, chocolate, ready-to-eat, fat free has 51.3 times more Sodium and 22.3 times more Water than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 4.1 times more Calcium, 21 times more Copper, 1.4 times more Iron, 25.1 times more Magnesium, 15.7 times more Manganese, 13.4 times more Phosphorus, 3.2 times more Potassium, 1198.1 times more Selenium and 13.5 times more Zinc than Puddings, chocolate, ready-to-eat, fat free.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Puddings, chocolate, ready-to-eat, fat free has 1.8 times more Carbohydrate and 6.8 times more Sugars than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 7.1 times more Energy, 223.7 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, 25 times more Fiber and 7.4 times more Protein than Puddings, chocolate, ready-to-eat, fat free.
• 1 pound of Puddings, chocolate, ready-to-eat, fat free provide inadequate amounts of Omega 3, Omega 6 and Fiber