Comparing Nutrients in 500 calories Brazilnuts VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Weight per 500 calories

• Brazilnuts: 76g
• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry: 139g

Brazilnuts have 1.8 times more energy per 100g than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry. It has very high energy density when compared to other foods. Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry having high energy density.

Discover which food has more nutrients per 500 calories - Brazilnuts or Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry?

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Brazilnuts	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52.5% 51g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.2g	2.63% 0.84g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	3.65% 0.058g	1.6g per day for Men 19-50 years
Omega 6	109% 18.5g	9.9% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.85% 8.9g	81% 105g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	68.3% 49.5g	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	14.8% 10.7g	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	% 10.6g	g per day for Men 19-50 years
Sucrose	% 1.77g	% 27.8g	g per day for Men 19-50 years
Fiber	15% 5.7g	21% 8.06g	38g per day for Men 19-50 years
Protein	19.4% 11g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	76.2% 686μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.04% 0.027mg	71.6% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	119% 1.54mg	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	4.17% 16.7μg	74% 296μg	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	0.59% 0.53mg	1.1% 0.97mg	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	28.6% 4.3mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.66% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	12% 121mg	32.6% 326mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	49% 0.44mg	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	23% 1.84mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	40.3% 0.93mg	123% 2.84mg	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	78.6% 550mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	2645% 1454μg	7.32% 4.03μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.28mg	40.7% 611mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	0.32% 11.7g	3700g per day for Men 19-50 years

Brazilnuts VS Cereals, QUAKER, Instant Oatmeal, Raisin And Spice, Dry Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Brazilnuts or Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry?

Lets compare vitamin content per 500 calories of Brazilnuts vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 500 calories of Brazilnuts have 7.7 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 500 kcal of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain more Vitamin A, 2.3 times more Vitamin B1, 35 times more Vitamin B2, 65 times more Vitamin B3, 8.3 times more Vitamin B5, 20.1 times more Vitamin B6 and 17.7 times more Vitamin B9 than Dried Brazilnuts.
• 500 calories of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• 500 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin E
• Both Dried Brazilnuts as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Brazilnuts vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 500 calories of Brazilnuts have 3 times more Copper, 2.5 times more Magnesium, 1.4 times more Phosphorus and 361.1 times more Selenium than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 500 kcal of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 2.7 times more Calcium, 6.9 times more Iron, 3.1 times more Manganese and 268.5 times more Sodium than Dried Brazilnuts.
• Both Brazilnuts and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain similar levels of Potassium and Zinc per 500 calories.
• 500 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Brazilnuts have 9.2 times more Fat, 14.6 times more Saturated Fat and 11 times more Omega 6 than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 500 kcal of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 11.8 times more Carbohydrate, 28 times more Sugars, more Fructose and 1.4 times more Fiber than Dried Brazilnuts.
• Both Brazilnuts and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Brazilnuts provide inadequate amounts of Carbohydrate
• 500 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry provide inadequate amounts of Omega 6
• Both Dried Brazilnuts as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry provide inadequate amounts of Omega 3 in 500 calories.