Comparing Nutrients in 5 ounces Brazilnuts VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Brazilnuts	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	32.2% 934kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	5.85% 5.67g	97g per day for Men 19-50 years
Saturated Fat	71.5% 23g	2.68% 0.86g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	203% 34.5g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.6g	82.5% 107g	130g per day for Men 19-50 years
Sugars	4.56% 3.3g	69.7% 50.5g	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	0% 0g	15% 11g	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	% 0g	% 10.8g	g per day for Men 19-50 years
Sucrose	% 3.3g	% 28.3g	g per day for Men 19-50 years
Fiber	28% 10.6g	21.6% 8.22g	38g per day for Men 19-50 years
Protein	36.2% 20.3g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	78% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.87mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	121% 1.57mg	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	7.8% 31μg	75.5% 302μg	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	1.1% 0.99mg	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	53.4% 8mg	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	22.7% 227mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	275% 2.47mg	50% 0.45mg	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	43% 3.44mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	127% 533mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	75.4% 1.73mg	126% 2.9mg	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	147% 1028mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	15% 510mg	3400mg per day for Men 19-50 years
Selenium	4941% 2717μg	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	41.6% 624mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.75mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Brazilnuts versus 5 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Brazilnuts vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 5 ounces of Brazilnuts have 14.1 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain more Vitamin A, 1.3 times more Vitamin B1, 19.1 times more Vitamin B2, 35.5 times more Vitamin B3, 4.5 times more Vitamin B5, 11 times more Vitamin B6 and 9.7 times more Vitamin B9 than Dried Brazilnuts.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin A and Vitamin B3
• Both Dried Brazilnuts as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Brazilnuts vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 5 ounces of Brazilnuts have 5.5 times more Copper, 4.6 times more Magnesium, 2.5 times more Phosphorus, 1.8 times more Potassium, 661 times more Selenium and 2.1 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 1.5 times more Calcium, 3.7 times more Iron, 1.7 times more Manganese and 146.7 times more Sodium than Dried Brazilnuts.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Brazilnuts have 1.8 times more Energy, 16.8 times more Fat, 26.7 times more Saturated Fat, 20.1 times more Omega 6, 1.3 times more Fiber and 1.6 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 6.4 times more Carbohydrate, 15.3 times more Sugars and more Fructose than Dried Brazilnuts.
• Both Brazilnuts and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry offer comparable quantities of Omega 3 per five ounces.