Comparing Nutrients in 500 calories Brazilnuts VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Weight per 500 calories

• Brazilnuts: 76g
• Waffles, whole wheat, lowfat, frozen, ready-to-heat: 195g

Brazilnuts have 2.6 times more energy per 100g than Waffles, whole wheat, lowfat, frozen, ready-to-heat. It has very high energy density when compared to other foods. Waffles, whole wheat, lowfat, frozen, ready-to-heat having high energy density.

Discover which food has more nutrients per 500 calories - Brazilnuts or Waffles, whole wheat, lowfat, frozen, ready-to-heat?

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Brazilnuts	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52.5% 51g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.2g	4.34% 1.4g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	109% 18.5g	15% 2.52g	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	73.6% 96g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	11.5% 8.35g	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	22% 8.37g	38g per day for Men 19-50 years
Protein	19.4% 11g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	69.6% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.04% 0.027mg	72.7% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	69.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	85.5% 1.1mg	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	27.7% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	139% 3.33μg	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	5.3% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.35% 6.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	12% 121mg	28% 278mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	41.7% 0.38mg	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	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	40.3% 0.93mg	145% 3.33mg	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	79.5% 556mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	9.4% 319mg	3400mg per day for Men 19-50 years
Selenium	2645% 1454μg	108% 59.3μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.28mg	72.2% 1084mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	20.7% 2.28mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	2% 74.7g	3700g per day for Men 19-50 years

Brazilnuts VS Waffles, Whole Wheat, Lowfat, Frozen, Ready-to-heat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Brazilnuts or Waffles, whole wheat, lowfat, frozen, ready-to-heat?

Lets compare vitamin content per 500 calories of Brazilnuts vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 500 calories of Brazilnuts have 5.4 times more Vitamin E than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 500 kcal of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain more Vitamin A, 1.8 times more Vitamin B1, 35.6 times more Vitamin B2, 49.7 times more Vitamin B3, 5.2 times more Vitamin B5, 14.5 times more Vitamin B6, 6.6 times more Vitamin B9 and more Vitamin B12 than Dried Brazilnuts.
• 500 calories of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin B12
• 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin E
• Both Dried Brazilnuts as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Brazilnuts vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 500 calories of Brazilnuts have 3.5 times more Copper, 2.3 times more Magnesium, 1.6 times more Potassium, 24.5 times more Selenium and 1.4 times more Zinc than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 500 kcal of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 2.3 times more Calcium, 6.8 times more Iron, 3.6 times more Manganese and 476.1 times more Sodium than Dried Brazilnuts.
• Both Brazilnuts and Waffles, whole wheat, lowfat, frozen, ready-to-heat contain similar levels of Phosphorus per 500 calories.
• 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Brazilnuts have 7.3 times more Fat, 8.8 times more Saturated Fat and 7.3 times more Omega 6 than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 500 kcal of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 9.5 times more Omega 3, 10.7 times more Carbohydrate, 4.7 times more Sugars, 1.5 times more Fiber and 1.3 times more Protein than Dried Brazilnuts.
• Both Brazilnuts and Waffles, whole wheat, lowfat, frozen, ready-to-heat offer comparable quantities of Energy per 500 calories.
• 500 calories of Brazilnuts provide inadequate amounts of Omega 3 and Carbohydrate