Comparing Nutrients in 5 ounces Brazilnuts VS Marmalade, orange

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Marmalade, orange	0%	0%	100%

Macro Nutrients

	Brazilnuts	Marmalade, orange	Recommended Dietary Allowance
Energy	32.2% 934kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	71.5% 23g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	203% 34.5g	0% 0g	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	72.3% 94g	130g per day for Men 19-50 years
Sugars	4.56% 3.3g	117% 85g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 3.3g	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	36.2% 20.3g	0.76% 0.43g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Marmalade, orange	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.87mg	0.59% 0.007mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	0.46% 0.074mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	0.43% 0.021mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	2.07% 0.027mg	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	3.2% 12.8μg	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	7.56% 6.8mg	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	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Marmalade, orange	Recommended Dietary Allowance
Calcium	22.7% 227mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	275% 2.47mg	14% 0.13mg	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	2.66% 0.21mg	8mg per day for Men 19-50 years
Magnesium	127% 533mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	75.4% 1.73mg	1.23% 0.028mg	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	0.81% 5.67mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	1.54% 52.4mg	3400mg per day for Men 19-50 years
Selenium	4941% 2717μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.75mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Marmalade, orange per 5 oz

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

Lets compare vitamin content per 5 ounces of Brazilnuts vs Marmalade, orange:

• 5 ounces of Brazilnuts have 123.4 times more Vitamin B1, 1.4 times more Vitamin B2, 12.3 times more Vitamin B5, 5.3 times more Vitamin B6, 2.4 times more Vitamin B9 and 94.2 times more Vitamin E than Marmalade, orange.
• While 5 oz of Marmalade, orange contain 6.9 times more Vitamin C than Dried Brazilnuts.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin C
• 5 ounces of Marmalade, orange have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin E
• Both Dried Brazilnuts as well as Marmalade, orange have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Brazilnuts vs Marmalade, orange:

• 5 ounces of Brazilnuts have 4.2 times more Calcium, 19.4 times more Copper, 16.2 times more Iron, 188 times more Magnesium, 61.2 times more Manganese, 181.3 times more Phosphorus, 17.8 times more Potassium, 3195 times more Selenium and 101.5 times more Zinc than Marmalade, orange.
• While 5 oz of Marmalade, orange contain 18.7 times more Sodium than Dried Brazilnuts.
• 5 ounces of Marmalade, orange lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Brazilnuts have 2.7 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 10.7 times more Fiber and 47.7 times more Protein than Marmalade, orange.
• While 5 oz of Marmalade, orange contain 5.6 times more Carbohydrate and 25.8 times more Sugars than Dried Brazilnuts.
• 5 ounces of Marmalade, orange provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein