Comparing Nutrients in 300 calories Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size VS Brazilnuts

Weight per 300 calories

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size: 88.5g
• Brazilnuts: 45.5g

Dried Brazilnuts have 1.9 times more energy per unit of mass than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size, which is very high in comparison to other foods. Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size having high energy density.

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size or Brazilnuts?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Brazilnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.88% 1.82g	31.5% 30.5g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	23% 7.34g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	1.02% 0.016g	1.6g per day for Men 19-50 years
Omega 6	6.07% 1.03g	65.2% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	4.1% 5.34g	130g per day for Men 19-50 years
Sugars	0.92% 0.66g	1.46% 1.06g	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	% 1.06g	g per day for Men 19-50 years
Fiber	34.2% 13g	9% 3.4g	38g per day for Men 19-50 years
Protein	17.3% 9.67g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	0.84% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.68% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.45% 0.071mg	3.54% 0.046mg	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	6.64% 26.5μg	2.5% 10μg	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	0% 0mg	0.35% 0.32mg	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	6.43% 0.96mg	17% 2.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.47% 1.77μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Brazilnuts	Recommended Dietary Allowance
Calcium	3.9% 39mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	88% 0.79mg	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	43% 3.42mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	40.8% 171mg	420mg per day for Men 19-50 years
Manganese	NA	24.2% 0.56mg	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	53% 370mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	10% 346mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	1587% 873μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.091% 1.37mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	17% 1.85mg	11mg per day for Men 19-50 years
Water	0.075% 2.78g	0.042% 1.56g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, POST, Shredded Wheat N' Bran, Spoon-size VS Brazilnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size or Brazilnuts?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Brazilnuts:

• 300 calories of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 34.3 times more Vitamin B3 and 2.7 times more Vitamin B9 than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 1.6 times more Vitamin B1 and 2.7 times more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• 300 calories of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Brazilnuts:

• 300 calories of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 3.1 times more Iron and 1.5 times more Zinc than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 1.9 times more Calcium, more Copper and 120.3 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size and Brazilnuts contain similar levels of Magnesium, Phosphorus and Potassium per 300 calories.
• 300 calories of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size lack sufficient amounts of Calcium and Copper

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 13.4 times more Carbohydrate, 3.8 times more Fiber and 1.5 times more Protein than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 16.8 times more Fat, 19.3 times more Saturated Fat and 10.7 times more Omega 6 than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size and Brazilnuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Brazilnuts provide inadequate amounts of Carbohydrate
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Dried Brazilnuts provide inadequate amounts of Omega 3 in 300 calories.