Comparing Nutrients in 7 ounces Brazilnuts VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Brazilnuts	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	45% 1308kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	284% 48.3g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	116% 150g	130g per day for Men 19-50 years
Sugars	6.38% 4.62g	98% 70.7g	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	21% 15.3g	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	% 15g	g per day for Men 19-50 years
Sucrose	% 4.62g	% 39.7g	g per day for Men 19-50 years
Fiber	39% 15g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	50.7% 28.4g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	109% 980μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	130% 20.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	169% 2.2mg	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	11% 43.7μg	106% 423μg	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	1.54% 1.4mg	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	74.7% 11.2mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	31.8% 318mg	46.6% 466mg	1000mg per day for Men 19-50 years
Copper	384% 3.46mg	70% 0.63mg	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	60.3% 4.82mg	226% 18mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	176% 4.05mg	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	206% 1439mg	82.8% 579mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	6917% 3804μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	58.2% 873mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	35.7% 3.93mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	0.45% 16.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Brazilnuts versus 7 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Brazilnuts vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 7 ounces of Brazilnuts have 14.1 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain more Vitamin A, 1.3 times more Vitamin B1, 19.1 times more Vitamin B2, 35.5 times more Vitamin B3, 4.5 times more Vitamin B5, 11 times more Vitamin B6 and 9.7 times more Vitamin B9 than Dried Brazilnuts.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A and Vitamin B3
• Both Dried Brazilnuts as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Brazilnuts vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 7 ounces of Brazilnuts have 5.5 times more Copper, 4.6 times more Magnesium, 2.5 times more Phosphorus, 1.8 times more Potassium, 661 times more Selenium and 2.1 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 1.5 times more Calcium, 3.7 times more Iron, 1.7 times more Manganese and 146.7 times more Sodium than Dried Brazilnuts.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brazilnuts have 1.8 times more Energy, 16.8 times more Fat, 26.7 times more Saturated Fat, 20.1 times more Omega 6, 1.3 times more Fiber and 1.6 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 6.4 times more Carbohydrate, 15.3 times more Sugars and more Fructose than Dried Brazilnuts.
• Both Brazilnuts and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry offer comparable quantities of Omega 3 per seven ounces.