Comparing Nutrients in 7 ounces Brazilnuts VS Crackers, saltines, whole wheat (includes multi-grain)

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%

Macro Nutrients

	Brazilnuts	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Energy	45% 1308kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	22% 21.3g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	98% 1.57g	1.6g per day for Men 19-50 years
Omega 6	284% 48.3g	75% 12.8g	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	104% 135g	130g per day for Men 19-50 years
Sugars	6.38% 4.62g	0% 0g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 4.62g	NA	g per day for Men 19-50 years
Fiber	39% 15g	35% 13.3g	38g per day for Men 19-50 years
Protein	50.7% 28.4g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	77% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	32.5% 0.42mg	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	40.7% 163μg	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	0% 0mg	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	15.7% 2.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	30.3% 36.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Calcium	31.8% 318mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	384% 3.46mg	58.7% 0.53mg	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	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	129% 2.96mg	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	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	13% 439mg	3400mg per day for Men 19-50 years
Selenium	6917% 3804μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	161% 2409mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	26.3% 2.9mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	0.53% 19.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Crackers, saltines, whole wheat (includes multi-grain) per 7 oz

Compare the macro and micronutrient content in 7 oz of Brazilnuts versus 7 oz of Crackers, saltines, whole wheat (includes multi-grain) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Brazilnuts vs Crackers, saltines, whole wheat (includes multi-grain):

• 7 ounces of Brazilnuts have 1.3 times more Vitamin B1 and 4.7 times more Vitamin E than Crackers, saltines, whole wheat (includes multi-grain).
• While 7 oz of Crackers, saltines, whole wheat (includes multi-grain) contain 6.4 times more Vitamin B2, 15 times more Vitamin B3, 3.6 times more Vitamin B5, 2.1 times more Vitamin B6, 3.7 times more Vitamin B9 and more Vitamin K than Dried Brazilnuts.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Dried Brazilnuts as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Brazilnuts vs Crackers, saltines, whole wheat (includes multi-grain):

• 7 ounces of Brazilnuts have more Calcium, 6.6 times more Copper, 5.4 times more Magnesium, 3.7 times more Phosphorus, 3 times more Potassium, 74.3 times more Selenium and 2.8 times more Zinc than Crackers, saltines, whole wheat (includes multi-grain).
• While 7 oz of Crackers, saltines, whole wheat (includes multi-grain) contain 2.1 times more Iron and 404.7 times more Sodium than Dried Brazilnuts.
• Both Brazilnuts and Crackers, saltines, whole wheat (includes multi-grain) contain similar levels of Manganese per seven ounces.
• 7 ounces of Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brazilnuts have 1.7 times more Energy, 6.3 times more Fat, more Saturated Fat, 3.8 times more Omega 6, more Sugars and 2 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
• While 7 oz of Crackers, saltines, whole wheat (includes multi-grain) contain 21.9 times more Omega 3 and 5.8 times more Carbohydrate than Dried Brazilnuts.
• Both Brazilnuts and Crackers, saltines, whole wheat (includes multi-grain) offer comparable quantities of Fiber per seven ounces.