Comparing Nutrients in 14 ounces Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	4%	39%	57%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Brazilnuts	Recommended Dietary Allowance
Energy	65% 1889kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	88% 85.3g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	51.3% 16.4g	200% 64g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	48.2% 8.2g	569% 97g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 279g	36% 46.6g	130g per day for Men 19-50 years
Sugars	197% 143g	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	33.4% 12.7g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	34% 19g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Brazilnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.48mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.4% 0.65mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.8% 7.32mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	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	29.8% 119μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.3% 0.079μg	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

	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Brazilnuts	Recommended Dietary Allowance
Calcium	9.53% 95mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	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	243% 19.4mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	NA	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	58.4% 409mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	NA	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	140% 2096mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	44.4% 4.9mg	146% 16mg	11mg per day for Men 19-50 years
Water	0.17% 6.23g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping VS Brazilnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping versus 14 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping vs Brazilnuts:

• 14 ounces of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have 4.7 times more Vitamin B2, 6.3 times more Vitamin B3 and 1.4 times more Vitamin B9 than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 5.1 times more Vitamin B1, 5.1 times more Vitamin B5 and 3.2 times more Vitamin B6 than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
• 14 ounces of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have insufficient amounts of Vitamin B5
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping vs Brazilnuts:

• 14 ounces of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have 2 times more Iron and 176 times more Sodium than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 6.7 times more Calcium, 6.5 times more Copper, 7.8 times more Magnesium, 7 times more Phosphorus, 3.4 times more Potassium and 3.3 times more Zinc than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have 2.7 times more Omega 3, 6 times more Carbohydrate and 15.5 times more Sugars than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 1.4 times more Energy, 3.1 times more Fat, 3.9 times more Saturated Fat, 11.8 times more Omega 6, 2.3 times more Fiber and 3 times more Protein than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.