Comparing Nutrients in 14 ounces Brazilnuts VS Chocolate Syrup

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Chocolate Syrup	3%	4%	93%

Macro Nutrients

	Brazilnuts	Chocolate Syrup	Recommended Dietary Allowance
Energy	90% 2616kcal	38% 1107kcal	2900kcal per day for Men 19-50 years
Fat	275% 266g	4.62% 4.5g	97g per day for Men 19-50 years
Saturated Fat	200% 64g	6.44% 2.06g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	569% 97g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	199% 258g	130g per day for Men 19-50 years
Sugars	12.8% 9.25g	272% 197g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 9.25g	NA	g per day for Men 19-50 years
Fiber	78.3% 29.8g	27% 10.3g	38g per day for Men 19-50 years
Protein	101% 57g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Chocolate Syrup	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	204% 2.45mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	1.03% 0.052mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	1.83% 0.024mg	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	22% 87.3μg	2% 7.94μg	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	3.1% 2.78mg	0.88% 0.79mg	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	149% 22.4mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Chocolate Syrup	Recommended Dietary Allowance
Calcium	63.5% 635mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	769% 6.9mg	226% 2.03mg	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	121% 9.64mg	105% 8.37mg	8mg per day for Men 19-50 years
Magnesium	355% 1492mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	66% 1.5mg	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	411% 2877mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	13834% 7608μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	19% 286mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	26.3% 2.9mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	3.33% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Chocolate Syrup per 14 oz

Compare the macro and micronutrient content in 14 oz of Brazilnuts versus 14 oz of Chocolate Syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Brazilnuts vs Chocolate Syrup:

• 14 ounces of Brazilnuts have 68.6 times more Vitamin B1, 14.2 times more Vitamin B5, 16.8 times more Vitamin B6, 11 times more Vitamin B9 and 282.5 times more Vitamin E than Chocolate Syrup.
• While 14 oz of Chocolate Syrup contain 1.4 times more Vitamin B2 than Dried Brazilnuts.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• 14 ounces of Chocolate Syrup have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Dried Brazilnuts as well as Chocolate Syrup have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Brazilnuts vs Chocolate Syrup:

• 14 ounces of Brazilnuts have 11.4 times more Calcium, 3.4 times more Copper, 5.8 times more Magnesium, 3.2 times more Manganese, 5.6 times more Phosphorus, 2.9 times more Potassium, 1369.3 times more Selenium and 5.6 times more Zinc than Chocolate Syrup.
• While 14 oz of Chocolate Syrup contain 24 times more Sodium than Dried Brazilnuts.
• Both Brazilnuts and Chocolate Syrup contain similar levels of Iron per 14 ounces.
• 14 ounces of Chocolate Syrup lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Brazilnuts have 2.4 times more Energy, 59.4 times more Fat, 31.1 times more Saturated Fat, 18 times more Omega 3, 1015.1 times more Omega 6, 2.9 times more Fiber and 6.8 times more Protein than Chocolate Syrup.
• While 14 oz of Chocolate Syrup contain 5.5 times more Carbohydrate and 21.3 times more Sugars than Dried Brazilnuts.
• 14 ounces of Chocolate Syrup provide inadequate amounts of Omega 3 and Omega 6