Comparing Nutrients in 7 ounces Crackers, saltines (includes oyster, soda, soup) VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Brazilnuts	Recommended Dietary Allowance
Energy	28.6% 830kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	17.7% 17g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	100% 32g	32g per day for Men 19-50 years
Omega 3	68.6% 1.1g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	50% 8.48g	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	113% 147g	18% 23.3g	130g per day for Men 19-50 years
Sugars	3.53% 2.56g	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	0.52% 0.38g	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	% 0.24g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.62g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	39% 15g	38g per day for Men 19-50 years
Protein	33.5% 18.8g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.3% 0.97mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 12.8mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	66.5% 266μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.44% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	15.2% 2.3mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Brazilnuts	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	30.6% 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	138% 11mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	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	29% 202mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	124% 1867mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.37mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines (includes oyster, soda, soup) VS Brazilnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, saltines (includes oyster, soda, soup) versus 7 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, saltines (includes oyster, soda, soup) vs Brazilnuts:

• 7 ounces of Crackers, saltines (includes oyster, soda, soup) have 13.9 times more Vitamin B2, 21.8 times more Vitamin B3, 2.9 times more Vitamin B5, 6.1 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 4.9 times more Vitamin E than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Brazilnuts provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin K
• Both Crackers, saltines (includes oyster, soda, soup) as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Crackers, saltines (includes oyster, soda, soup) vs Brazilnuts:

• 7 ounces of Crackers, saltines (includes oyster, soda, soup) have 2.3 times more Iron and 313.7 times more Sodium than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 8.4 times more Calcium, 12.5 times more Copper, 16.3 times more Magnesium, 1.8 times more Manganese, 7.1 times more Phosphorus, 4.3 times more Potassium, 186.1 times more Selenium and 5.9 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• 7 ounces of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, saltines (includes oyster, soda, soup) have 15.4 times more Omega 3 and 6.3 times more Carbohydrate than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.6 times more Energy, 7.8 times more Fat, 9.8 times more Saturated Fat, 5.7 times more Omega 6, 1.8 times more Sugars, 2.7 times more Fiber and 1.5 times more Protein than Crackers, saltines (includes oyster, soda, soup).