Comparing Nutrients in 100 calories Brazilnuts VS Cereals ready-to-eat, RALSTON Crispy Hexagons

Weight per 100 calories

• Brazilnuts: 15g
• Cereals ready-to-eat, RALSTON Crispy Hexagons: 26.4g

Brazilnuts have 1.7 times more energy per 100g than Cereals ready-to-eat, RALSTON Crispy Hexagons. It has very high energy density when compared to other foods. Cereals ready-to-eat, RALSTON Crispy Hexagons having high energy density.

Discover which food has more nutrients per 100 calories - Brazilnuts or Cereals ready-to-eat, RALSTON Crispy Hexagons?

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%

Macro Nutrients

	Brazilnuts	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	7.65% 2.45g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	0.34% 0.005g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	21.7% 3.7g	0.52% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.37% 1.8g	17.6% 23g	130g per day for Men 19-50 years
Sugars	0.49% 0.35g	5% 3.64g	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	0.018% 0.013g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.35g	% 3.6g	g per day for Men 19-50 years
Fiber	3% 1.14g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	3.9% 2.17g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Vitamin A	0% 0μg	37% 331μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	39.8% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.41% 0.005mg	41.6% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.28% 0.045mg	40% 6.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.56% 0.028mg	1.2% 0.061mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.18% 0.015mg	49% 0.64mg	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	0.83% 3.34μg	63.7% 255μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	79.6% 1.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.12% 0.11mg	6.07% 5.46mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	15% 91IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.7% 0.86mg	0.088% 0.013mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Calcium	2.43% 24.3mg	0.21% 2.1mg	1000mg per day for Men 19-50 years
Copper	29.4% 0.26mg	3.84% 0.035mg	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	4.6% 0.37mg	92% 7.37mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57mg	1% 4.22mg	420mg per day for Men 19-50 years
Manganese	8.07% 0.19mg	7.5% 0.17mg	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	15.7% 110mg	2.37% 16.6mg	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	1.74% 59mg	3400mg per day for Men 19-50 years
Selenium	529% 291μg	1.06% 0.58μg	55μg per day for Men 19-50 years
Sodium	0.03% 0.46mg	9.1% 136mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	0.014% 0.52g	0.029% 1.07g	3700g per day for Men 19-50 years

Brazilnuts VS Cereals Ready-to-eat, RALSTON Crispy Hexagons Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Brazilnuts or Cereals ready-to-eat, RALSTON Crispy Hexagons?

Lets compare vitamin content per 100 calories of Brazilnuts vs Cereals ready-to-eat, RALSTON Crispy Hexagons:

• 100 calories of Brazilnuts have 65 times more Vitamin E than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While 100 kcal of Cereals ready-to-eat, RALSTON Crispy Hexagons contain more Vitamin A, 5.1 times more Vitamin B1, 101.9 times more Vitamin B2, 142.3 times more Vitamin B3, 41.6 times more Vitamin B6, 76.3 times more Vitamin B9, more Vitamin B12, 51.4 times more Vitamin C and more Vitamin D than Dried Brazilnuts.
• 100 calories of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D
• 100 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Vitamin E
• Both Dried Brazilnuts as well as Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Vitamin B5 and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Brazilnuts vs Cereals ready-to-eat, RALSTON Crispy Hexagons:

• 100 calories of Brazilnuts have 11.5 times more Calcium, 7.7 times more Copper, 13.5 times more Magnesium, 6.6 times more Phosphorus, 1.7 times more Potassium and 501.1 times more Selenium than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While 100 kcal of Cereals ready-to-eat, RALSTON Crispy Hexagons contain 20 times more Iron, 299.7 times more Sodium and 3.2 times more Zinc than Dried Brazilnuts.
• Both Brazilnuts and Cereals ready-to-eat, RALSTON Crispy Hexagons contain similar levels of Manganese per 100 calories.
• 100 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons lack sufficient amounts of Calcium, Magnesium, Potassium and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Brazilnuts have 40.6 times more Fat, 35.3 times more Saturated Fat, 41.6 times more Omega 6, 2.9 times more Fiber and 1.4 times more Protein than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While 100 kcal of Cereals ready-to-eat, RALSTON Crispy Hexagons contain 12.9 times more Carbohydrate and 10.3 times more Sugars than Dried Brazilnuts.
• Both Brazilnuts and Cereals ready-to-eat, RALSTON Crispy Hexagons offer comparable quantities of Energy per 100 calories.
• 100 calories of Brazilnuts provide inadequate amounts of Carbohydrate
• 100 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons provide inadequate amounts of Omega 6 and Fiber
• Both Dried Brazilnuts as well as Cereals ready-to-eat, RALSTON Crispy Hexagons provide inadequate amounts of Omega 3 in 100 calories.