Comparing Nutrients in 5 ounces Brazilnuts VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Brazilnuts	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	32.2% 934kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	36.3% 35g	97g per day for Men 19-50 years
Saturated Fat	71.5% 23g	22% 7.1g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	203% 34.5g	13.4% 2.3g	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	70% 91g	130g per day for Men 19-50 years
Sugars	4.56% 3.3g	35.4% 25.7g	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	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.3g	% 25.7g	g per day for Men 19-50 years
Fiber	28% 10.6g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	36.2% 20.3g	13% 7.23g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.87mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	28.5% 4.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	5.05% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	8.3% 0.11mg	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	23% 92μg	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	0% 0mg	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	17.5% 2.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	22.7% 227mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	275% 2.47mg	35% 0.32mg	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	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	127% 533mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	75.4% 1.73mg	79.3% 1.82mg	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	23.7% 166mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	4941% 2717μg	6.7% 3.7μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	44.5% 668mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.75mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust per 5 oz

Compare the macro and micronutrient content in 5 oz of Brazilnuts versus 5 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Brazilnuts vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• 5 ounces of Brazilnuts have 3.4 times more Vitamin B1, 1.3 times more Vitamin B6 and 3.1 times more Vitamin E than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 5 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 6.1 times more Vitamin B2, 10.9 times more Vitamin B3, 3 times more Vitamin B9 and more Vitamin K than Dried Brazilnuts.
• Both Brazilnuts and Pie Crust, Cookie-type, Graham Cracker, Ready Crust provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Dried Brazilnuts as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Brazilnuts vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• 5 ounces of Brazilnuts have 5.5 times more Calcium, 7.8 times more Copper, 16.3 times more Magnesium, 6.2 times more Phosphorus, 5.8 times more Potassium, 737.3 times more Selenium and 3.2 times more Zinc than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 5 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 157 times more Sodium than Dried Brazilnuts.
• Both Brazilnuts and Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain similar levels of Iron and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Brazilnuts have 1.3 times more Energy, 2.7 times more Fat, 3.2 times more Saturated Fat, 15.1 times more Omega 6, 3.9 times more Fiber and 2.8 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 5 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 1.7 times more Omega 3, 5.5 times more Carbohydrate and 7.8 times more Sugars than Dried Brazilnuts.