Comparing Nutrients in 7 ounces Grapefruit, sections, canned, juice pack, solids and liquids VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Grapefruit, sections, canned, juice pack, solids and liquids	7%	2%	91%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Grapefruit, sections, canned, juice pack, solids and liquids	Brazilnuts	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.074% 0.024g	100% 32g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	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	14% 18.3g	18% 23.3g	130g per day for Men 19-50 years
Sugars	24% 17.5g	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	2.1% 0.79g	39% 15g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Grapefruit, sections, canned, juice pack, solids and liquids	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.8% 0.058mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.49mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	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	4.47% 18μg	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	74.7% 67.3mg	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	1.2% 0.18mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapefruit, sections, canned, juice pack, solids and liquids	Brazilnuts	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	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	5.2% 0.42mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	0.6% 0.014mg	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	3.4% 24mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.8% 178g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Grapefruit, sections, canned, juice pack, solids and liquids VS Brazilnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Grapefruit, sections, canned, juice pack, solids and liquids versus 7 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Grapefruit, sections, canned, juice pack, solids and liquids vs Brazilnuts:

• 7 ounces of Grapefruit, sections, canned, juice pack, solids and liquids have 48.4 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 21.3 times more Vitamin B1, 1.9 times more Vitamin B2, 1.5 times more Vitamin B5, 5.1 times more Vitamin B6, 2.4 times more Vitamin B9 and 62.8 times more Vitamin E than Grapefruit, sections, canned, juice pack, solids and liquids.
• 7 ounces of Grapefruit, sections, canned, juice pack, solids and liquids have insufficient amounts of Vitamin B2, Vitamin B6 and Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin C
• Both Grapefruit, sections, canned, juice pack, solids and liquids as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Grapefruit, sections, canned, juice pack, solids and liquids vs Brazilnuts:

• 7 ounces of Grapefruit, sections, canned, juice pack, solids and liquids have 26.2 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 10.7 times more Calcium, 47.1 times more Copper, 11.6 times more Iron, 34.2 times more Magnesium, 174.7 times more Manganese, 60.4 times more Phosphorus, 3.9 times more Potassium, 2130 times more Selenium and 50.8 times more Zinc than Grapefruit, sections, canned, juice pack, solids and liquids.
• 7 ounces of Grapefruit, sections, canned, juice pack, solids and liquids lack sufficient amounts of Calcium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Grapefruit, sections, canned, juice pack, solids and liquids have 3.8 times more Sugars than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 17.8 times more Energy, 745.6 times more Fat, 1344.5 times more Saturated Fat, 9 times more Omega 3, 1433.1 times more Omega 6, 1.3 times more Carbohydrate, 18.8 times more Fiber and 20.5 times more Protein than Grapefruit, sections, canned, juice pack, solids and liquids.
• 7 ounces of Grapefruit, sections, canned, juice pack, solids and liquids provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein