Comparing Nutrients in 5 ounces Crackers, toast thins, low sodium VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Crackers, toast thins, low sodium	6%	33%	61%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Crackers, toast thins, low sodium	Brazilnuts	Recommended Dietary Allowance
Energy	21.6% 627kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	23.6% 23g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	14.3% 4.57g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	86% 1.37g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	63.8% 11g	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	73.8% 96g	13% 16.6g	130g per day for Men 19-50 years
Sugars	25.2% 18.3g	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	16.3% 9.14g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, toast thins, low sodium	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.28mg	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	33.3% 0.43mg	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	11.7% 46.8μg	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	16% 2.4mg	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.6% 39μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, toast thins, low sodium	Brazilnuts	Recommended Dietary Allowance
Calcium	0% 0mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	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	61.7% 4.93mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	34.4% 145mg	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	54% 377mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	12.8% 434mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	119% 65.3μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	16.7% 251mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, toast thins, low sodium VS Brazilnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, toast thins, low sodium versus 5 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, toast thins, low sodium vs Brazilnuts:

• 5 ounces of Crackers, toast thins, low sodium have 3.6 times more Vitamin B2, 12.6 times more Vitamin B3, 3 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin K than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 1.7 times more Vitamin B1 and 3.3 times more Vitamin E than Crackers, toast thins, low sodium.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Crackers, toast thins, low sodium as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Crackers, toast thins, low sodium vs Brazilnuts:

• 5 ounces of Crackers, toast thins, low sodium have 1.4 times more Iron and 59 times more Sodium than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain more Calcium, 5.7 times more Copper, 3.7 times more Magnesium, 2.7 times more Phosphorus, 2.2 times more Potassium, 41.6 times more Selenium and 2.1 times more Zinc than Crackers, toast thins, low sodium.
• 5 ounces of Crackers, toast thins, low sodium lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, toast thins, low sodium have 26.9 times more Omega 3, 5.8 times more Carbohydrate, 5.5 times more Sugars and 1.3 times more Fiber than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 1.5 times more Energy, 4.2 times more Fat, 5 times more Saturated Fat, 3.2 times more Omega 6 and 2.2 times more Protein than Crackers, toast thins, low sodium.