Comparing Nutrients in 500 calories Brazilnuts VS Rolls, dinner, oat bran

Weight per 500 calories

• Brazilnuts: 76g
• Rolls, dinner, oat bran: 212g

Brazilnuts have 2.8 times more energy per 100g than Rolls, dinner, oat bran. It has very high energy density when compared to other foods. Rolls, dinner, oat bran having above average energy density.

Discover which food has more nutrients per 500 calories - Brazilnuts or Rolls, dinner, oat bran?

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Rolls, dinner, oat bran	16%	17%	67%

Macro Nutrients

	Brazilnuts	Rolls, dinner, oat bran	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52.5% 51g	10% 9.75g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.2g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	109% 18.5g	18.3% 3.1g	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	65.5% 85g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	19.5% 14g	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	% 1.77g	NA	g per day for Men 19-50 years
Fiber	15% 5.7g	23% 8.7g	38g per day for Men 19-50 years
Protein	19.4% 11g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Rolls, dinner, oat bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.04% 0.027mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	7.33% 0.095mg	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	50.3% 201μg	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	0% 0mg	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	6.78% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.1% 2.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Rolls, dinner, oat bran	Recommended Dietary Allowance
Calcium	12% 121mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	32% 0.29mg	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	110% 8.77mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	16.6% 70mg	420mg per day for Men 19-50 years
Manganese	40.3% 0.93mg	69.5% 1.6mg	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	35% 244mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	7.54% 256mg	3400mg per day for Men 19-50 years
Selenium	2645% 1454μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.28mg	58.3% 875mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	19.6% 2.16mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	2.5% 93g	3700g per day for Men 19-50 years

Brazilnuts VS Rolls, Dinner, Oat Bran Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Brazilnuts or Rolls, dinner, oat bran?

Lets compare vitamin content per 500 calories of Brazilnuts vs Rolls, dinner, oat bran:

• 500 calories of Brazilnuts have 4.2 times more Vitamin E than Rolls, dinner, oat bran.
• While 500 kcal of Rolls, dinner, oat bran contain 2 times more Vitamin B1, 23.1 times more Vitamin B2, 46.9 times more Vitamin B3, 6.5 times more Vitamin B5 and 12.1 times more Vitamin B9 than Dried Brazilnuts.
• 500 calories of Brazilnuts have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• 500 calories of Rolls, dinner, oat bran have insufficient amounts of Vitamin E
• Both Dried Brazilnuts as well as Rolls, dinner, oat bran have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Brazilnuts vs Rolls, dinner, oat bran:

• 500 calories of Brazilnuts have 4.6 times more Copper, 4.1 times more Magnesium, 2.3 times more Phosphorus, 2 times more Potassium, 23.4 times more Selenium and 1.4 times more Zinc than Rolls, dinner, oat bran.
• While 500 kcal of Rolls, dinner, oat bran contain 1.5 times more Calcium, 4.8 times more Iron, 1.7 times more Manganese and 384.4 times more Sodium than Dried Brazilnuts.
• 500 calories of Rolls, dinner, oat bran lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Brazilnuts have 5.2 times more Fat, 9.3 times more Saturated Fat and 5.9 times more Omega 6 than Rolls, dinner, oat bran.
• While 500 kcal of Rolls, dinner, oat bran contain 7.5 times more Omega 3, 9.6 times more Carbohydrate, 8 times more Sugars, 1.5 times more Fiber and 1.9 times more Protein than Dried Brazilnuts.
• Both Brazilnuts and Rolls, dinner, oat bran offer comparable quantities of Energy per 500 calories.
• 500 calories of Brazilnuts provide inadequate amounts of Omega 3 and Carbohydrate