Comparing Nutrients in 7 ounces Pie crust, refrigerated, regular, baked VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Pie crust, refrigerated, regular, baked	3%	51%	46%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Pie crust, refrigerated, regular, baked	Brazilnuts	Recommended Dietary Allowance
Energy	34.6% 1004kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	58.7% 57g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	68.8% 22g	100% 32g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	284% 48.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.3% 116g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	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	7.3% 2.78g	39% 15g	38g per day for Men 19-50 years
Protein	12% 6.77g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Pie crust, refrigerated, regular, baked	Brazilnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	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	16% 63.5μg	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	NA	1.54% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.66% 0.099mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, refrigerated, regular, baked	Brazilnuts	Recommended Dietary Allowance
Calcium	2.4% 24mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	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	28.5% 2.3mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	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	14.7% 103mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	4.84% 165mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	16.2% 8.93μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	62.4% 937mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, refrigerated, regular, baked VS Brazilnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Pie crust, refrigerated, regular, baked versus 7 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pie crust, refrigerated, regular, baked vs Brazilnuts:

• 7 ounces of Pie crust, refrigerated, regular, baked have 4.4 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.5 times more Vitamin B9 than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 4.4 times more Vitamin B1, 5.1 times more Vitamin B6 and 113 times more Vitamin E than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Brazilnuts provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B6 and Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Pie crust, refrigerated, regular, baked as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Pie crust, refrigerated, regular, baked vs Brazilnuts:

• 7 ounces of Pie crust, refrigerated, regular, baked have 157.3 times more Sodium than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 13.3 times more Calcium, 34.2 times more Copper, 2.1 times more Iron, 41.8 times more Magnesium, 5.9 times more Manganese, 13.9 times more Phosphorus, 7.9 times more Potassium, 426 times more Selenium and 18.5 times more Zinc than Pie crust, refrigerated, regular, baked.
• 7 ounces of Pie crust, refrigerated, regular, baked lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie crust, refrigerated, regular, baked have 4.1 times more Omega 3 and 5 times more Carbohydrate than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.3 times more Energy, 2.3 times more Fat, 1.5 times more Saturated Fat, 7.1 times more Omega 6, 5.4 times more Fiber and 4.2 times more Protein than Pie crust, refrigerated, regular, baked.