Comparing Nutrients in 5 ounces Cracker, meal VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cracker, meal	10%	4%	86%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cracker, meal	Brazilnuts	Recommended Dietary Allowance
Energy	18.7% 543kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.4g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	3.46% 0.055g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	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	88.2% 115g	13% 16.6g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	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	9.7% 3.7g	28% 10.6g	38g per day for Men 19-50 years
Protein	23.5% 13g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Cracker, meal	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.2% 0.99mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.25% 0.055mg	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	48% 193μg	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	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	4.06% 0.61mg	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracker, meal	Brazilnuts	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	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	82.2% 6.58mg	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	58% 1.34mg	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	21% 147mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	0.29% 10.8g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracker, meal VS Brazilnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Cracker, meal versus 5 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cracker, meal vs Brazilnuts:

• 5 ounces of Cracker, meal have 13.4 times more Vitamin B2, 19.3 times more Vitamin B3, 2.5 times more Vitamin B5 and 6.2 times more Vitamin B9 than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 2.6 times more Vitamin B6 and 13.1 times more Vitamin E than Cracker, meal.
• Both Cracker, meal and Brazilnuts provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Cracker, meal as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cracker, meal vs Brazilnuts:

• 5 ounces of Cracker, meal have 1.9 times more Iron than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 7 times more Calcium, 7.7 times more Copper, 15.7 times more Magnesium, 1.3 times more Manganese, 7 times more Phosphorus, 5.7 times more Potassium, 45.3 times more Selenium and 5.9 times more Zinc than Cracker, meal.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cracker, meal have 6.9 times more Carbohydrate than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 1.7 times more Energy, 39.5 times more Fat, 59.5 times more Saturated Fat, 35.7 times more Omega 6, 7.1 times more Sugars, 2.9 times more Fiber and 1.5 times more Protein than Cracker, meal.
• Both Cracker, meal and Brazilnuts offer comparable quantities of Omega 3 per five ounces.