Comparing Nutrients in 14 ounces Candies, sesame crunch VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Candies, sesame crunch	8%	55%	37%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Candies, sesame crunch	Brazilnuts	Recommended Dietary Allowance
Energy	70.6% 2048kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	136% 132g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	58% 18.5g	200% 64g	32g per day for Men 19-50 years
Omega 3	62.5% 1g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	334% 57g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	36% 46.6g	130g per day for Men 19-50 years
Sugars	171% 124g	12.8% 9.25g	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	% 9.25g	g per day for Men 19-50 years
Fiber	80.4% 30.6g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	82.2% 46g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Candies, sesame crunch	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.76mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	150% 1.95mg	31% 0.4mg	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	50.6% 202μg	22% 87.3μg	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% 0mg	3.1% 2.78mg	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	4.23% 0.64mg	149% 22.4mg	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

	Candies, sesame crunch	Brazilnuts	Recommended Dietary Allowance
Calcium	254% 2536mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	419% 3.77mg	769% 6.9mg	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	212% 17mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	278% 6.4mg	211% 4.85mg	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	234% 1635mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	36% 1218mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	44% 663mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	146% 16mg	11mg per day for Men 19-50 years
Water	0.24% 8.73g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, sesame crunch VS Brazilnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Candies, sesame crunch versus 14 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Candies, sesame crunch vs Brazilnuts:

• 14 ounces of Candies, sesame crunch have 4.5 times more Vitamin B2, 12.6 times more Vitamin B3, 4.9 times more Vitamin B6 and 2.3 times more Vitamin B9 than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 1.4 times more Vitamin B1, 5.6 times more Vitamin B5 and 35.3 times more Vitamin E than Candies, sesame crunch.
• 14 ounces of Candies, sesame crunch have insufficient amounts of Vitamin B5 and Vitamin E
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Candies, sesame crunch as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Candies, sesame crunch vs Brazilnuts:

• 14 ounces of Candies, sesame crunch have 4 times more Calcium, 1.8 times more Iron, 1.3 times more Manganese and 55.7 times more Sodium than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 1.8 times more Copper, 1.5 times more Magnesium, 1.8 times more Phosphorus, 2.1 times more Potassium and 479.3 times more Selenium than Candies, sesame crunch.
• Both Candies, sesame crunch and Brazilnuts contain similar levels of Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Candies, sesame crunch have 7 times more Omega 3, 4.3 times more Carbohydrate and 13.4 times more Sugars than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 1.3 times more Energy, 2 times more Fat, 3.5 times more Saturated Fat and 1.7 times more Omega 6 than Candies, sesame crunch.
• Both Candies, sesame crunch and Brazilnuts offer comparable quantities of Fiber and Protein per 14 ounces.