Comparing Nutrients in 7 ounces Breadnuts VS Brazilnuts

Macros Ratio

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

Macro Nutrients

	Breadnuts	Brazilnuts	Recommended Dietary Allowance
Energy	15% 431kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	100% 32g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	4.74% 0.81g	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	70.6% 92g	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	NA	39% 15g	38g per day for Men 19-50 years
Protein	21% 12g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Breadnuts	Brazilnuts	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	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	32.7% 131μg	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	60.4% 54.4mg	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	NA	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadnuts	Brazilnuts	Recommended Dietary Allowance
Calcium	19.4% 194mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	318% 2.87mg	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	52% 4.15mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	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	19% 133mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	69% 2348mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	NA	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	4.1% 61.5mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	20.4% 2.24mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadnuts VS Brazilnuts per 7 oz

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

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

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

Comparing minerals per 7 ounces for Breadnuts vs Brazilnuts:

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

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Breadnuts have 3.4 times more Omega 3 and 3.9 times more Carbohydrate than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 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 Raw Breadnut Tree Seeds.