Comparing Nutrients in 5 ounces Oatmeal Reduced-calorie Bread VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Brazilnuts	Recommended Dietary Allowance
Energy	10.3% 298kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	2.65% 0.85g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.83g	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	47.2% 61.4g	13% 16.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	28% 10.6g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Reduced-calorie 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	41% 0.49mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	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	19.5% 78μg	7.8% 31μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.9% 0.14μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	1.1% 0.99mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	Brazilnuts	Recommended Dietary Allowance
Calcium	16.3% 163mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	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	40.8% 3.26mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	33.2% 0.76mg	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	20.2% 142mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	59.3% 32.6μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	36.7% 550mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	1.7% 62.4g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Oatmeal Reduced-calorie Bread VS Brazilnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Oatmeal Reduced-calorie 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 Oatmeal Reduced-calorie Bread vs Brazilnuts:

• 5 ounces of Oatmeal Reduced-calorie Bread have 8 times more Vitamin B2, 10.3 times more Vitamin B3, 2.3 times more Vitamin B5, 2.5 times more Vitamin B9 and more Vitamin B12 than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 1.8 times more Vitamin B1 and 2.2 times more Vitamin B6 than Oatmeal Reduced-calorie Bread.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin B12
• Both Oatmeal Reduced-calorie Bread as well as Dried Brazilnuts have insufficient amounts of Vitamin A and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Oatmeal Reduced-calorie Bread vs Brazilnuts:

• 5 ounces of Oatmeal Reduced-calorie Bread have 129.3 times more Sodium than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 1.4 times more Calcium, 17.6 times more Copper, 15.7 times more Magnesium, 2.3 times more Manganese, 7.3 times more Phosphorus, 5.3 times more Potassium, 83.3 times more Selenium and 4.9 times more Zinc than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Brazilnuts contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oatmeal Reduced-calorie Bread have 1.8 times more Omega 3 and 3.7 times more Carbohydrate than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 3.1 times more Energy, 19.2 times more Fat, 26.9 times more Saturated Fat, 18.9 times more Omega 6 and 1.9 times more Protein than Oatmeal Reduced-calorie Bread.