Comparing Nutrients in 14 ounces Cookies, gluten-free, chocolate wafer VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Brazilnuts	Recommended Dietary Allowance
Energy	74% 2147kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	124% 121g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	190% 60.7g	200% 64g	32g per day for Men 19-50 years
Omega 3	30.8% 0.49g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	50% 8.47g	569% 97g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 249g	36% 46.6g	130g per day for Men 19-50 years
Sugars	224% 163g	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	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 147g	% 9.25g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	28.8% 16g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Brazilnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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, gluten-free, chocolate wafer	Brazilnuts	Recommended Dietary Allowance
Calcium	43.3% 433mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	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	182% 14.6mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	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	81.6% 572mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	NA	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	32.3% 484mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	146% 16mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate wafer VS Brazilnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, gluten-free, chocolate wafer 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, gluten-free, chocolate wafer vs Brazilnuts:

• 14 ounces of Cookies, gluten-free, chocolate wafer have 2.3 times more Vitamin B5 than Brazilnuts.

Comparing minerals per 14 ounces for Cookies, gluten-free, chocolate wafer vs Brazilnuts:

• 14 ounces of Cookies, gluten-free, chocolate wafer have 1.5 times more Iron and 40.7 times more Sodium than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 1.5 times more Calcium, 6.7 times more Copper, 9.2 times more Magnesium, 3 times more Manganese, 5 times more Phosphorus, 1.9 times more Potassium and 5.2 times more Zinc than Cookies, gluten-free, chocolate wafer.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, gluten-free, chocolate wafer have 3.4 times more Omega 3, 5.4 times more Carbohydrate and 17.6 times more Sugars than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 2.2 times more Fat, 11.4 times more Omega 6, 4.7 times more Fiber and 3.5 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Brazilnuts offer comparable quantities of Energy and Saturated Fat per 14 ounces.