Comparing Nutrients in 100 grams Brazilnuts VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	12%	4%	84%

Macro Nutrients

	Brazilnuts	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Energy	22.7% 659kcal	1.72% 50kcal	2900kcal per day for Men 19-50 years
Fat	69% 67g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	50.4% 16g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	2.25% 0.036g	0.75% 0.012g	1.6g per day for Men 19-50 years
Omega 6	143% 24.4g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.03% 11.7g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	3.2% 2.33g	0.041% 0.03g	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	% 2.33g	NA	g per day for Men 19-50 years
Fiber	19.7% 7.5g	1.3% 0.5g	38g per day for Men 19-50 years
Protein	25.6% 14.3g	2.57% 1.44g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	1.92% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.84% 0.3mg	3.25% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.68% 0.18mg	1.42% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.77% 0.1mg	1% 0.013mg	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	5.5% 22μg	3% 12μg	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	0.78% 0.7mg	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	37.7% 5.65mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Calcium	16% 160mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	194% 1.74mg	4.44% 0.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.34% 93μg	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	30.4% 2.43mg	46.8% 3.74mg	8mg per day for Men 19-50 years
Magnesium	89.5% 376mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	0% 0mg	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	104% 725mg	2.14% 15mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	0.47% 16mg	3400mg per day for Men 19-50 years
Selenium	3485% 1917μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	37% 4.06mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	0.092% 3.42g	2.37% 87.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt per 100 g

Compare the macro and micronutrient content in 100 g of Brazilnuts versus 100 g of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Brazilnuts vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

• 100 grams of Brazilnuts have 11.2 times more Vitamin B1, 1.4 times more Vitamin B2, 2.6 times more Vitamin B5, 7.8 times more Vitamin B6, 1.8 times more Vitamin B9 and 282.5 times more Vitamin E than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• While 100 g of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contain 1.8 times more Vitamin B3 than Dried Brazilnuts.
• 100 grams of Brazilnuts have insufficient amounts of Vitamin B3
• 100 grams of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin E
• Both Dried Brazilnuts as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Brazilnuts vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

• 100 grams of Brazilnuts have 1.8 times more Calcium, 43.6 times more Copper, 75.2 times more Magnesium, more Manganese, 48.3 times more Phosphorus, 41.2 times more Potassium, 684.6 times more Selenium and 31.2 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• While 100 g of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contain 1.5 times more Iron and 25.6 times more Water than Dried Brazilnuts.
• 100 grams of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Brazilnuts have 13.2 times more Energy, 319.5 times more Fat, 488.9 times more Saturated Fat, 3 times more Omega 3, 238.9 times more Omega 6, 77.7 times more Sugars, 15 times more Fiber and 9.9 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Brazilnuts and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber