Comparing Nutrients in 5 ounces Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Brazilnuts	Recommended Dietary Allowance
Energy	17.6% 510kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	5.85% 5.67g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	2.68% 0.86g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	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	82.5% 107g	13% 16.6g	130g per day for Men 19-50 years
Sugars	69.7% 50.5g	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	15% 11g	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	% 10.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 28.3g	% 3.3g	g per day for Men 19-50 years
Fiber	21.6% 8.22g	28% 10.6g	38g per day for Men 19-50 years
Protein	23% 13g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Brazilnuts	Recommended Dietary Allowance
Vitamin A	78% 700μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73% 0.95mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	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	75.5% 302μg	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	1.1% 0.99mg	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	3.78% 0.57mg	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Brazilnuts	Recommended Dietary Allowance
Calcium	33.3% 333mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	161% 13mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	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	59% 414mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	15% 510mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	7.47% 4.1μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	41.6% 624mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Brazilnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry versus 5 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Brazilnuts:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have more Vitamin A, 1.3 times more Vitamin B1, 19.1 times more Vitamin B2, 35.5 times more Vitamin B3, 4.5 times more Vitamin B5, 11 times more Vitamin B6 and 9.7 times more Vitamin B9 than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 14.1 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin A and Vitamin B3
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Dried Brazilnuts have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Brazilnuts:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 1.5 times more Calcium, 3.7 times more Iron, 1.7 times more Manganese and 146.7 times more Sodium than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 5.5 times more Copper, 4.6 times more Magnesium, 2.5 times more Phosphorus, 1.8 times more Potassium, 661 times more Selenium and 2.1 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 6.4 times more Carbohydrate, 15.3 times more Sugars and more Fructose than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 1.8 times more Energy, 16.8 times more Fat, 26.7 times more Saturated Fat, 20.1 times more Omega 6, 1.3 times more Fiber and 1.6 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Brazilnuts offer comparable quantities of Omega 3 per five ounces.