Comparing Nutrients in 14 ounces Cookies, brownies, dry mix, regular VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cookies, brownies, dry mix, regular	4%	29%	67%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cookies, brownies, dry mix, regular	Brazilnuts	Recommended Dietary Allowance
Energy	59.4% 1723kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	61% 59g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	31.2% 10g	200% 64g	32g per day for Men 19-50 years
Omega 3	191% 3.06g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	130% 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	234% 304g	36% 46.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	78.3% 29.8g	38g per day for Men 19-50 years
Protein	28.3% 16g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Cookies, brownies, dry mix, regular	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.6% 0.65mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.7% 7.47mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	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	34.7% 139μg	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	1.32% 1.2mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	149% 22.4mg	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

	Cookies, brownies, dry mix, regular	Brazilnuts	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	99% 7.9mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	60.6% 1.4mg	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	46.5% 325mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	25.6% 869mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	18.8% 10.3μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	80% 1203mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	146% 16mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, brownies, dry mix, regular VS Brazilnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, brownies, dry mix, regular versus 14 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cookies, brownies, dry mix, regular vs Brazilnuts:

• 14 ounces of Cookies, brownies, dry mix, regular have 4.6 times more Vitamin B2, 6.4 times more Vitamin B3 and 1.6 times more Vitamin B9 than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 3.7 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.5 times more Vitamin B6 than Cookies, brownies, dry mix, regular.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Cookies, brownies, dry mix, regular as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cookies, brownies, dry mix, regular vs Brazilnuts:

• 14 ounces of Cookies, brownies, dry mix, regular have 101 times more Sodium than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 8.4 times more Calcium, 6.3 times more Copper, 9.4 times more Magnesium, 3.5 times more Manganese, 8.8 times more Phosphorus, 3 times more Potassium, 737.3 times more Selenium and 6.3 times more Zinc than Cookies, brownies, dry mix, regular.
• Both Cookies, brownies, dry mix, regular and Brazilnuts contain similar levels of Iron per 14 ounces.
• 14 ounces of Cookies, brownies, dry mix, regular lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, brownies, dry mix, regular have 21.4 times more Omega 3 and 6.5 times more Carbohydrate than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 1.5 times more Energy, 4.5 times more Fat, 6.4 times more Saturated Fat, 4.4 times more Omega 6 and 3.6 times more Protein than Cookies, brownies, dry mix, regular.