Comparing Nutrients in 7 ounces Brazilnuts VS Breadnuts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Breadnuts	11%	4%	85%

Macro Nutrients

	Brazilnuts	Breadnuts	Recommended Dietary Allowance
Energy	45% 1308kcal	15% 431kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	284% 48.3g	4.74% 0.81g	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	70.6% 92g	130g per day for Men 19-50 years
Sugars	6.38% 4.62g	NA	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	NA	38g per day for Men 19-50 years
Protein	50.7% 28.4g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Breadnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	61.5% 0.8mg	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	32.7% 131μg	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	60.4% 54.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Breadnuts	Recommended Dietary Allowance
Calcium	31.8% 318mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	384% 3.46mg	318% 2.87mg	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	52% 4.15mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	15.4% 0.35mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	69% 2348mg	3400mg per day for Men 19-50 years
Selenium	6917% 3804μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	4.1% 61.5mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	20.4% 2.24mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	2.4% 89.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Breadnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Brazilnuts versus 7 oz of Breadnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Brazilnuts vs Breadnuts:

• 7 ounces of Brazilnuts have 11.2 times more Vitamin B1 than Breadnuts.
• While 7 oz of Raw Breadnut Tree Seeds contain 1.6 times more Vitamin B2, 3 times more Vitamin B3, 6 times more Vitamin B5, 4 times more Vitamin B6, 3 times more Vitamin B9 and 39.1 times more Vitamin C than Dried Brazilnuts.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Dried Brazilnuts as well as Raw Breadnut Tree Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Brazilnuts vs Breadnuts:

• 7 ounces of Brazilnuts have 1.6 times more Calcium, 1.2 times more Copper, 5.5 times more Magnesium, 6.9 times more Manganese, 10.8 times more Phosphorus and 3.6 times more Zinc than Breadnuts.
• While 7 oz of Raw Breadnut Tree Seeds contain 1.8 times more Potassium and 10.3 times more Sodium than Dried Brazilnuts.
• Both Brazilnuts and Breadnuts contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brazilnuts have 3 times more Energy, 67.8 times more Fat, 60.4 times more Saturated Fat, 60 times more Omega 6 and 2.4 times more Protein than Breadnuts.
• While 7 oz of Raw Breadnut Tree Seeds contain 3.4 times more Omega 3 and 3.9 times more Carbohydrate than Dried Brazilnuts.