Comparing Nutrients in 5 ounces Cereals ready-to-eat, POST, ALPHA-BITS VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cereals ready-to-eat, POST, ALPHA-BITS	Brazilnuts	Recommended Dietary Allowance
Energy	19% 551kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	6.72% 6.52g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	4.87% 1.56g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.44g	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	87.6% 114g	13% 16.6g	130g per day for Men 19-50 years
Sugars	41% 29.8g	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	26.5% 10g	28% 10.6g	38g per day for Men 19-50 years
Protein	25.3% 14g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, ALPHA-BITS	Brazilnuts	Recommended Dietary Allowance
Vitamin A	117% 1050μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	154% 1.84mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.7mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	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	236% 945μg	7.8% 31μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	295% 7.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	31.5% 28.3mg	1.1% 0.99mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	63% 378IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.93% 0.44mg	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, ALPHA-BITS	Brazilnuts	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	47.2% 0.43mg	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	532% 42.5mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	33.4% 140mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	NA	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	62.6% 438mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	11% 378mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	54% 29.6μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	56% 839mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, ALPHA-BITS VS Brazilnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, POST, ALPHA-BITS 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 ready-to-eat, POST, ALPHA-BITS vs Brazilnuts:

• 5 ounces of Cereals ready-to-eat, POST, ALPHA-BITS have more Vitamin A, 2.1 times more Vitamin B1, 40 times more Vitamin B2, 56.6 times more Vitamin B3, 4.1 times more Vitamin B5, 16.8 times more Vitamin B6, 30.3 times more Vitamin B9, more Vitamin B12, 28.6 times more Vitamin C and more Vitamin D than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 18.2 times more Vitamin E than Cereals ready-to-eat, POST, ALPHA-BITS.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D
• Both Cereals ready-to-eat, POST, ALPHA-BITS as well as Dried Brazilnuts have insufficient amounts of Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, POST, ALPHA-BITS vs Brazilnuts:

• 5 ounces of Cereals ready-to-eat, POST, ALPHA-BITS have 12.3 times more Iron, 197.3 times more Sodium and 1.2 times more Zinc than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 4.6 times more Calcium, 5.8 times more Copper, 3.8 times more Magnesium, 2.3 times more Phosphorus, 2.5 times more Potassium and 91.7 times more Selenium than Cereals ready-to-eat, POST, ALPHA-BITS.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, POST, ALPHA-BITS have 2.1 times more Omega 3, 6.8 times more Carbohydrate and 9 times more Sugars than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 1.7 times more Energy, 14.6 times more Fat, 14.7 times more Saturated Fat, 14.1 times more Omega 6 and 1.4 times more Protein than Cereals ready-to-eat, POST, ALPHA-BITS.
• Both Cereals ready-to-eat, POST, ALPHA-BITS and Brazilnuts offer comparable quantities of Fiber per five ounces.