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

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Rolls, hamburger or hot dog, wheat/cracked wheat	Brazilnuts	Recommended Dietary Allowance
Energy	42% 1220kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.4g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	229% 73g	32g per day for Men 19-50 years
Omega 3	52.4% 0.84g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	43% 7.3g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	165% 215g	41% 53.3g	130g per day for Men 19-50 years
Sugars	43% 31.3g	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	18.7% 13.6g	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	% 10.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 10.6g	g per day for Men 19-50 years
Fiber	50% 19g	89.5% 34g	38g per day for Men 19-50 years
Protein	95% 53g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, wheat/cracked wheat	Brazilnuts	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	201% 2.4mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.3mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.7mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.3% 0.58mg	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	95% 381μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	36% 0.86μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.55% 5.9mg	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	12% 1.8mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.7% 31μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, wheat/cracked wheat	Brazilnuts	Recommended Dietary Allowance
Calcium	89% 889mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	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	166% 13.2mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	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	100% 699mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	220% 121μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	140% 2100mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	48.2% 5.3mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	4.3% 160g	0.42% 15.5g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Rolls, hamburger or hot dog, wheat/cracked wheat has more Vitamin A, 8.3 times more Vitamin B2, 16.2 times more Vitamin B3, 3.6 times more Vitamin B5, 1.3 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 14.1 times more Vitamin E than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Brazilnuts provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin K
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Dried Brazilnuts have insufficient amounts of Vitamin C and Vitamin D in one pound.

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

• 1 pound of Rolls, hamburger or hot dog, wheat/cracked wheat has 1.2 times more Calcium, 1.2 times more Iron and 154.3 times more Sodium than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 10.6 times more Copper, 8 times more Magnesium, 4.7 times more Phosphorus, 3.6 times more Potassium, 71.8 times more Selenium and 3.5 times more Zinc than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Brazilnuts contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rolls, hamburger or hot dog, wheat/cracked wheat has 5.1 times more Omega 3, 4 times more Carbohydrate, 3 times more Sugars and more Fructose than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 2.4 times more Energy, 18.6 times more Fat, 21.6 times more Saturated Fat, 15.1 times more Omega 6 and 1.8 times more Fiber than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Brazilnuts offer comparable quantities of Protein per one pound.