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

Macros Ratio

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

Macro Nutrients

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Brazilnuts	Recommended Dietary Allowance
Energy	24.5% 710kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	36.3% 35g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	22% 7.1g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	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	70% 91g	13% 16.6g	130g per day for Men 19-50 years
Sugars	35.4% 25.7g	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	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	% 25.7g	% 3.3g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	28% 10.6g	38g per day for Men 19-50 years
Protein	13% 7.23g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.5% 4.56mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.05% 0.25mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.3% 0.11mg	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	23% 92μg	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	17.5% 2.62mg	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.8% 31μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Brazilnuts	Recommended Dietary Allowance
Calcium	4.1% 41mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	35% 0.32mg	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	46% 3.7mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	79.3% 1.82mg	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	23.7% 166mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	4.7% 160mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	6.7% 3.7μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	44.5% 668mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	0.13% 4.85g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have 6.1 times more Vitamin B2, 10.9 times more Vitamin B3, 3 times more Vitamin B9 and more Vitamin K than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 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.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Brazilnuts provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust 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 Pie Crust, Cookie-type, Graham Cracker, Ready Crust vs Brazilnuts:

• 5 ounces of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have 157 times more Sodium than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 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.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Brazilnuts contain similar levels of Iron and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have 1.7 times more Omega 3, 5.5 times more Carbohydrate and 7.8 times more Sugars than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 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.