Comparing Nutrients in 7 ounces Cereals ready-to-eat, UNCLE SAM CEREAL VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cereals ready-to-eat, UNCLE SAM CEREAL	Brazilnuts	Recommended Dietary Allowance
Energy	23.7% 687kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	5.87% 1.88g	100% 32g	32g per day for Men 19-50 years
Omega 3	534% 8.54g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	19.7% 3.34g	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	100% 131g	18% 23.3g	130g per day for Men 19-50 years
Sugars	4.27% 3.1g	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	0.57% 0.42g	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	% 0.81g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.87g	% 4.62g	g per day for Men 19-50 years
Fiber	106% 40.3g	39% 15g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, UNCLE SAM CEREAL	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.35mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.6% 9.53mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	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	26.3% 105μg	11% 43.7μg	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	5.3% 4.76mg	1.54% 1.4mg	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	12% 1.8mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, UNCLE SAM CEREAL	Brazilnuts	Recommended Dietary Allowance
Calcium	19% 189mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	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	100% 8mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	97% 409mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	311% 7.16mg	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	106% 742mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	319% 175μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	27.3% 409mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	70% 7.68mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	0.24% 8.8g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, UNCLE SAM CEREAL VS Brazilnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, UNCLE SAM CEREAL 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, UNCLE SAM CEREAL vs Brazilnuts:

• 7 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL have 3.6 times more Vitamin B2, 16.3 times more Vitamin B3, 3.4 times more Vitamin B5, 9.5 times more Vitamin B6, 2.4 times more Vitamin B9 and 3.4 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 6.3 times more Vitamin E than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Brazilnuts provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, UNCLE SAM CEREAL vs Brazilnuts:

• 7 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL have 1.7 times more Iron, 3 times more Manganese and 68.7 times more Sodium than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.7 times more Calcium, 2.3 times more Copper, 1.8 times more Magnesium, 1.9 times more Phosphorus, 1.5 times more Potassium and 21.7 times more Selenium than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Brazilnuts contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL have 119.5 times more Omega 3, 5.6 times more Carbohydrate and 2.7 times more Fiber than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.9 times more Energy, 5.8 times more Fat, 17.1 times more Saturated Fat, 14.5 times more Omega 6 and 1.5 times more Sugars than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Brazilnuts offer comparable quantities of Protein per seven ounces.