Comparing Nutrients in 5 ounces Brazilnuts VS Breadnuts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Breadnuts	11%	4%	85%

Macro Nutrients

	Brazilnuts	Breadnuts	Recommended Dietary Allowance
Energy	32.2% 934kcal	10.6% 308kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	71.5% 23g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	203% 34.5g	3.4% 0.58g	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	50.5% 65.6g	130g per day for Men 19-50 years
Sugars	4.56% 3.3g	NA	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	NA	38g per day for Men 19-50 years
Protein	36.2% 20.3g	15% 8.46g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Breadnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.87mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	7.8% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	44% 0.57mg	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	23.4% 94μg	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	43% 39mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Breadnuts	Recommended Dietary Allowance
Calcium	22.7% 227mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	275% 2.47mg	227% 2.05mg	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	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	127% 533mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	75.4% 1.73mg	11% 0.25mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	49.3% 1677mg	3400mg per day for Men 19-50 years
Selenium	4941% 2717μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	2.93% 44mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.75mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	1.72% 63.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Breadnuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Brazilnuts vs Breadnuts:

• 5 ounces of Brazilnuts have 11.2 times more Vitamin B1 than Breadnuts.
• While 5 oz of Raw Breadnut Tree Seeds contain 1.6 times more Vitamin B2, 3 times more Vitamin B3, 6 times more Vitamin B5, 4 times more Vitamin B6, 3 times more Vitamin B9 and 39.1 times more Vitamin C than Dried Brazilnuts.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Dried Brazilnuts as well as Raw Breadnut Tree Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Brazilnuts vs Breadnuts:

• 5 ounces of Brazilnuts have 1.6 times more Calcium, 1.2 times more Copper, 5.5 times more Magnesium, 6.9 times more Manganese, 10.8 times more Phosphorus and 3.6 times more Zinc than Breadnuts.
• While 5 oz of Raw Breadnut Tree Seeds contain 1.8 times more Potassium and 10.3 times more Sodium than Dried Brazilnuts.
• Both Brazilnuts and Breadnuts contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Brazilnuts have 3 times more Energy, 67.8 times more Fat, 60.4 times more Saturated Fat, 60 times more Omega 6 and 2.4 times more Protein than Breadnuts.
• While 5 oz of Raw Breadnut Tree Seeds contain 3.4 times more Omega 3 and 3.9 times more Carbohydrate than Dried Brazilnuts.