Comparing Nutrients in 14 ounces Candies, soft fruit and nut squares VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Candies, soft fruit and nut squares	2%	22%	76%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Candies, soft fruit and nut squares	Brazilnuts	Recommended Dietary Allowance
Energy	53.4% 1548kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	39% 37.8g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	11% 3.56g	200% 64g	32g per day for Men 19-50 years
Omega 3	326% 5.2g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	129% 22g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 293g	36% 46.6g	130g per day for Men 19-50 years
Sugars	252% 182g	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	25% 9.53g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	16.4% 9.17g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Candies, soft fruit and nut squares	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.4% 0.71mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.44mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	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	12% 47.6μg	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	0.88% 0.79mg	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	2.65% 0.4mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, soft fruit and nut squares	Brazilnuts	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	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	46% 3.7mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	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	30.6% 214mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	9.57% 325mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	34.7% 520mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	146% 16mg	11mg per day for Men 19-50 years
Water	1.5% 55g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, soft fruit and nut squares VS Brazilnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Candies, soft fruit and nut squares 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, soft fruit and nut squares vs Brazilnuts:

• 14 oz of Dried Brazilnuts contain 13.1 times more Vitamin B1, 1.6 times more Vitamin B5, 1.8 times more Vitamin B9 and 56.5 times more Vitamin E than Candies, soft fruit and nut squares.
• Both Candies, soft fruit and nut squares and Brazilnuts provide similar amounts of Vitamin B2 and Vitamin B6 per 14 ounces.
• 14 ounces of Candies, soft fruit and nut squares have insufficient amounts of Vitamin E
• Both Candies, soft fruit and nut squares as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Candies, soft fruit and nut squares vs Brazilnuts:

• 14 ounces of Candies, soft fruit and nut squares have 43.7 times more Sodium than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 9.4 times more Calcium, 5.8 times more Copper, 2.6 times more Iron, 15 times more Magnesium, 2.3 times more Manganese, 13.4 times more Phosphorus, 8 times more Potassium, 1369.3 times more Selenium and 7.7 times more Zinc than Candies, soft fruit and nut squares.
• 14 ounces of Candies, soft fruit and nut squares lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Candies, soft fruit and nut squares have 36.5 times more Omega 3, 6.3 times more Carbohydrate and 19.7 times more Sugars than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 1.7 times more Energy, 7 times more Fat, 18 times more Saturated Fat, 4.4 times more Omega 6, 3.1 times more Fiber and 6.2 times more Protein than Candies, soft fruit and nut squares.