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

Macros Ratio

	Protein	Fat	Carbs
White Reduced-calorie Bread	15%	10%	75%
Brazilnuts	8%	85%	7%

Macro Nutrients

	White Reduced-calorie Bread	Brazilnuts	Recommended Dietary Allowance
Energy	10% 293kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	3.65% 3.54g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	4.43% 0.75g	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	48.3% 62.8g	13% 16.6g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	36% 13.7g	28% 10.6g	38g per day for Men 19-50 years
Protein	22% 12.3g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	White 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	48.4% 0.58mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.3% 5.16mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	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	33.7% 135μg	7.8% 31μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.5% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.79% 0.71mg	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	1.8% 0.27mg	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Reduced-calorie Bread	Brazilnuts	Recommended Dietary Allowance
Calcium	13.3% 133mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	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	56.5% 4.52mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	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	24.5% 172mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	3.17% 108mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	56% 30.8μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	45.3% 679mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	1.64% 61g	0.13% 4.85g	3700g per day for Men 19-50 years

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

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

• 5 ounces of White Reduced-calorie Bread have 8.3 times more Vitamin B2, 12.3 times more Vitamin B3, 2.5 times more Vitamin B5, 4.3 times more Vitamin B9 and more Vitamin B12 than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 1.5 times more Vitamin B1, 2.4 times more Vitamin B6 and 29.7 times more Vitamin E than White Reduced-calorie Bread.
• 5 ounces of White Reduced-calorie Bread have insufficient amounts of Vitamin E
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin B12
• Both White Reduced-calorie Bread as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of White Reduced-calorie Bread have 1.3 times more Iron and 159.7 times more Sodium than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 1.7 times more Calcium, 5.3 times more Copper, 16.3 times more Magnesium, 3.1 times more Manganese, 6 times more Phosphorus, 8.7 times more Potassium, 88.3 times more Selenium and 3 times more Zinc than White Reduced-calorie Bread.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of White Reduced-calorie Bread have 3.8 times more Carbohydrate, 2 times more Sugars and 1.3 times more Fiber than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 3.2 times more Energy, 26.8 times more Fat, 29.4 times more Saturated Fat, 1.3 times more Omega 3, 45.9 times more Omega 6 and 1.6 times more Protein than White Reduced-calorie Bread.
• 5 ounces of White Reduced-calorie Bread provide inadequate amounts of Omega 3