Comparing Nutrients in 5 ounces Crackers, whole grain, sandwich-type, with peanut butter filling VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Crackers, whole grain, sandwich-type, with peanut butter filling	Brazilnuts	Recommended Dietary Allowance
Energy	22.7% 659kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	20% 6.4g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	42.3% 0.68g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	33.5% 5.7g	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	59.5% 77.4g	13% 16.6g	130g per day for Men 19-50 years
Sugars	18.4% 13.3g	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	35% 13.3g	28% 10.6g	38g per day for Men 19-50 years
Protein	35.7% 20g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole grain, sandwich-type, with peanut butter filling	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.5% 0.47mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	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	24% 0.31mg	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	26.2% 105μg	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	25% 3.73mg	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.38μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole grain, sandwich-type, with peanut butter filling	Brazilnuts	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	48.7% 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	54.4% 4.35mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	36% 152mg	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	52% 363mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	48% 26.5μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	60% 900mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole grain, sandwich-type, with peanut butter filling VS Brazilnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, whole grain, sandwich-type, with peanut butter filling 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, whole grain, sandwich-type, with peanut butter filling vs Brazilnuts:

• 5 ounces of Crackers, whole grain, sandwich-type, with peanut butter filling have 6.6 times more Vitamin B2, 21.3 times more Vitamin B3, 2.2 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin K than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 1.8 times more Vitamin B1 and 2.1 times more Vitamin E than Crackers, whole grain, sandwich-type, with peanut butter filling.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Crackers, whole grain, sandwich-type, with peanut butter filling 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, whole grain, sandwich-type, with peanut butter filling vs Brazilnuts:

• 5 ounces of Crackers, whole grain, sandwich-type, with peanut butter filling have 1.3 times more Iron and 211.7 times more Sodium than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 4.8 times more Calcium, 5.6 times more Copper, 3.5 times more Magnesium, 2.8 times more Phosphorus, 2 times more Potassium, 102.5 times more Selenium and 2 times more Zinc than Crackers, whole grain, sandwich-type, with peanut butter filling.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, whole grain, sandwich-type, with peanut butter filling have 13.3 times more Omega 3, 4.6 times more Carbohydrate, 4 times more Sugars and 1.3 times more Fiber than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 1.4 times more Energy, 3.2 times more Fat, 3.6 times more Saturated Fat and 6.1 times more Omega 6 than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Brazilnuts offer comparable quantities of Protein per five ounces.