Comparing Nutrients in 14 ounces Crackers, snack, Goya Crackers VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Crackers, snack, Goya Crackers	13%	28%	59%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Crackers, snack, Goya Crackers	Brazilnuts	Recommended Dietary Allowance
Energy	59.3% 1719kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	54.6% 53g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	78.4% 25g	200% 64g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	35% 5.92g	569% 97g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	196% 255g	36% 46.6g	130g per day for Men 19-50 years
Sugars	13% 9.33g	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	2.57% 1.87g	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	% 0g	% 9.25g	g per day for Men 19-50 years
Fiber	39.7% 15g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	101% 56.6g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Crackers, snack, Goya Crackers	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	NA	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

	Crackers, snack, Goya Crackers	Brazilnuts	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	68.4% 0.62mg	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	281% 22.5mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	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	82.2% 575mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	NA	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	176% 2639mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	146% 16mg	11mg per day for Men 19-50 years
Water	0.64% 23.5g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, snack, Goya Crackers VS Brazilnuts per 14 oz

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

Lets compare vitamin content per 14 ounces of Crackers, snack, Goya Crackers vs Brazilnuts:

• Both Crackers, snack, Goya Crackers and Dried Brazilnuts have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for Crackers, snack, Goya Crackers vs Brazilnuts:

• 14 ounces of Crackers, snack, Goya Crackers have 2.3 times more Iron and 221.7 times more Sodium than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 10 times more Calcium, 11.2 times more Copper, 9.6 times more Magnesium, 2 times more Manganese, 5 times more Phosphorus, 5.3 times more Potassium and 3.5 times more Zinc than Crackers, snack, Goya Crackers.
• 14 ounces of Crackers, snack, Goya Crackers lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, snack, Goya Crackers have 5.5 times more Carbohydrate than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 1.5 times more Energy, 5 times more Fat, 2.6 times more Saturated Fat, 16.3 times more Omega 6 and 2 times more Fiber than Crackers, snack, Goya Crackers.
• Both Crackers, snack, Goya Crackers and Brazilnuts offer comparable quantities of Omega 3, Sugars and Protein per 14 ounces.