Comparing Nutrients in 100 grams Frozen Mixed Vegetables VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Mixed Vegetables	19%	7%	74%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Frozen Mixed Vegetables	Brazilnuts	Recommended Dietary Allowance
Energy	2.5% 72kcal	22.7% 659kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	69% 67g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.098g	50.4% 16g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	143% 24.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.5g	9.03% 11.7g	130g per day for Men 19-50 years
Sugars	NA	3.2% 2.33g	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	% 2.33g	g per day for Men 19-50 years
Fiber	10.5% 4g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Mixed Vegetables	Brazilnuts	Recommended Dietary Allowance
Vitamin A	28.2% 254μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.83% 1.25mg	1.84% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.26% 0.16mg	3.68% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	7.77% 0.1mg	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	7.25% 29μg	5.5% 22μg	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	11.6% 10.4mg	0.78% 0.7mg	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	37.7% 5.65mg	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

	Frozen Mixed Vegetables	Brazilnuts	Recommended Dietary Allowance
Calcium	2.5% 25mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	10.3% 0.093mg	194% 1.74mg	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	12% 0.95mg	30.4% 2.43mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	89.5% 376mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	53% 1.22mg	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	8.43% 59mg	104% 725mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	3485% 1917μg	55μg per day for Men 19-50 years
Sodium	3.13% 47mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	37% 4.06mg	11mg per day for Men 19-50 years
Water	2.2% 82g	0.092% 3.42g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Mixed Vegetables VS Brazilnuts per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Mixed Vegetables versus 100 g of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Mixed Vegetables vs Brazilnuts:

• 100 grams of Frozen Mixed Vegetables have more Vitamin A, 2.4 times more Vitamin B2, 4.2 times more Vitamin B3, 1.3 times more Vitamin B9 and 14.9 times more Vitamin C than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 5.1 times more Vitamin B1 than Frozen Mixed Vegetables, Unprepared.
• Both Frozen Mixed Vegetables and Brazilnuts provide similar amounts of Vitamin B5 and Vitamin B6 per 100 grams.
• 100 grams of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Frozen Mixed Vegetables, Unprepared as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Mixed Vegetables vs Brazilnuts:

• 100 grams of Frozen Mixed Vegetables have 15.7 times more Sodium and 24 times more Water than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 6.4 times more Calcium, 18.7 times more Copper, 2.6 times more Iron, 15.7 times more Magnesium, 5 times more Manganese, 12.3 times more Phosphorus, 3.1 times more Potassium, 4792.5 times more Selenium and 9 times more Zinc than Frozen Mixed Vegetables, Unprepared.
• 100 grams of Frozen Mixed Vegetables lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Mixed Vegetables have 1.8 times more Omega 3 than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 9.2 times more Energy, 129 times more Fat, 164.6 times more Saturated Fat, 140.8 times more Omega 6, 1.9 times more Fiber and 4.3 times more Protein than Frozen Mixed Vegetables, Unprepared.
• Both Frozen Mixed Vegetables and Brazilnuts offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Frozen Mixed Vegetables provide inadequate amounts of Omega 6