Comparing Nutrients in 5 ounces Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	17%	5%	78%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Brazilnuts	Recommended Dietary Allowance
Energy	18% 519kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	3.14% 3.05g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	1.83% 0.59g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	3.54% 0.057g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	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	83.3% 108g	13% 16.6g	130g per day for Men 19-50 years
Sugars	2.68% 1.94g	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	35% 13.3g	28% 10.6g	38g per day for Men 19-50 years
Protein	41% 23g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.5% 0.91mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.3% 0.56mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	54.6% 218μg	7.8% 31μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25% 0.6μg	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	0% 0mg	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Brazilnuts	Recommended Dietary Allowance
Calcium	3.4% 34mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	71.3% 0.64mg	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	78% 6.25mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	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	67% 469mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	317% 174μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	0.14% 5.23g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat VS Brazilnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat 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, QUAKER, QUAKER Puffed Wheat vs Brazilnuts:

• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 11.3 times more Vitamin B2, 17.9 times more Vitamin B3, 1.3 times more Vitamin B6, 7 times more Vitamin B9 and more Vitamin B12 than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat and Brazilnuts provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin E
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin B12
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat 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 Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat vs Brazilnuts:

• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 1.8 times more Iron than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 6.7 times more Calcium, 3.8 times more Copper, 2.8 times more Magnesium, 2.2 times more Phosphorus, 1.8 times more Potassium, 15.6 times more Selenium and 1.3 times more Zinc than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 6.5 times more Carbohydrate and 1.3 times more Fiber than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 1.8 times more Energy, 31.2 times more Fat, 39.1 times more Saturated Fat, 30.3 times more Omega 6 and 1.7 times more Sugars than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat and Brazilnuts offer comparable quantities of Omega 3 and Protein per five ounces.