Comparing Nutrients in 5 ounces Toasted Protein Bread VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Toasted Protein Bread	20%	8%	72%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Toasted Protein Bread	Brazilnuts	Recommended Dietary Allowance
Energy	13% 383kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	8.7% 1.48g	203% 34.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.4% 68g	13% 16.6g	130g per day for Men 19-50 years
Sugars	2.8% 2.04g	4.56% 3.3g	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	% 3.3g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	28% 10.6g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Protein Bread	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.4% 0.45mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.4% 0.55mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.6% 6mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.43mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	11% 0.14mg	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	35% 140μg	7.8% 31μg	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	1.1% 0.99mg	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	3.4% 0.51mg	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.54% 1.84μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Protein Bread	Brazilnuts	Recommended Dietary Allowance
Calcium	19.3% 193mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	32.3% 0.29mg	275% 2.47mg	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	80.8% 6.46mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	49.5% 1.14mg	75.4% 1.73mg	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	38.3% 268mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	93% 51.3μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	42% 629mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	1.3% 48g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Protein Bread VS Brazilnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Toasted Protein Bread versus 5 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Toasted Protein Bread vs Brazilnuts:

• 5 ounces of Toasted Protein Bread have 11.1 times more Vitamin B2, 14.4 times more Vitamin B3, 1.6 times more Vitamin B5 and 4.5 times more Vitamin B9 than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 1.9 times more Vitamin B1, 1.4 times more Vitamin B6 and 15.7 times more Vitamin E than Toasted Protein Bread with Gluten.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Toasted Protein Bread with Gluten as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Toasted Protein Bread vs Brazilnuts:

• 5 ounces of Toasted Protein Bread have 1.9 times more Iron and 148 times more Sodium than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 8.5 times more Copper, 6.7 times more Magnesium, 1.5 times more Manganese, 3.8 times more Phosphorus, 1.9 times more Potassium, 53 times more Selenium and 3.5 times more Zinc than Toasted Protein Bread with Gluten.
• Both Toasted Protein Bread and Brazilnuts contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Protein Bread have 1.8 times more Omega 3 and 4.1 times more Carbohydrate than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 2.4 times more Energy, 28 times more Fat, 44.3 times more Saturated Fat, 23.3 times more Omega 6, 1.6 times more Sugars and 2.3 times more Fiber than Toasted Protein Bread with Gluten.
• Both Toasted Protein Bread and Brazilnuts offer comparable quantities of Protein per five ounces.