Comparing Nutrients in 7 ounces Cereals ready-to-eat, POST, FRUITY PEBBLES VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Brazilnuts	Recommended Dietary Allowance
Energy	27.5% 798kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	8.22% 7.98g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	22.3% 7.14g	100% 32g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	284% 48.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 171g	18% 23.3g	130g per day for Men 19-50 years
Sugars	94% 68g	6.38% 4.62g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.62g	g per day for Men 19-50 years
Fiber	4.18% 1.6g	39% 15g	38g per day for Men 19-50 years
Protein	16.4% 9.17g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Brazilnuts	Recommended Dietary Allowance
Vitamin A	184% 1653μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	240% 3.1mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	230% 36.8mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	282% 3.67mg	15.4% 0.2mg	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	184% 734μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	460% 11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	49% 44mg	1.54% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	98% 587IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.7% 0.26mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Brazilnuts	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	384% 3.46mg	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	165% 13.2mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	NA	106% 2.43mg	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	20% 141mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	37% 20.2μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	70.3% 1054mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, FRUITY PEBBLES VS Brazilnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES versus 7 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES vs Brazilnuts:

• 7 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have more Vitamin A, 2.3 times more Vitamin B1, 44.9 times more Vitamin B2, 62.8 times more Vitamin B3, 18.3 times more Vitamin B6, 16.8 times more Vitamin B9, more Vitamin B12, 31.7 times more Vitamin C and more Vitamin D than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 43.5 times more Vitamin E than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• 7 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES as well as Dried Brazilnuts have insufficient amounts of Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, POST, FRUITY PEBBLES vs Brazilnuts:

• 7 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have 2.7 times more Iron, 177 times more Sodium and 1.4 times more Zinc than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 8.4 times more Calcium, 12.5 times more Copper, 23.5 times more Magnesium, 10.2 times more Phosphorus, 9.2 times more Potassium and 187.9 times more Selenium than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• 7 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have 7.3 times more Carbohydrate and 14.7 times more Sugars than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.6 times more Energy, 16.7 times more Fat, 4.5 times more Saturated Fat, 2.3 times more Omega 3, 290 times more Omega 6, 9.4 times more Fiber and 3.1 times more Protein than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• 7 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Omega 3 and Omega 6