Comparing Nutrients in 14 ounces Brazilnuts VS Snacks, granola bars, soft, almond, confectioners coating

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%

Macro Nutrients

	Brazilnuts	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Energy	90% 2616kcal	62.3% 1806kcal	2900kcal per day for Men 19-50 years
Fat	275% 266g	82% 79.4g	97g per day for Men 19-50 years
Saturated Fat	200% 64g	70.3% 22.5g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	569% 97g	84.7% 14.4g	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	184% 239g	130g per day for Men 19-50 years
Sugars	12.8% 9.25g	186% 135g	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	45% 17g	38g per day for Men 19-50 years
Protein	101% 57g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	204% 2.45mg	33.7% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	110% 1.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	32.7% 5.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	22% 0.29mg	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	18% 71.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	23% 0.56μg	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	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Calcium	63.5% 635mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	769% 6.9mg	149% 1.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.92μg	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	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	355% 1492mg	89.8% 377mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	161% 3.7mg	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	109% 762mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	13834% 7608μg	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	129% 1929mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	0.94% 34.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Snacks, granola bars, soft, almond, confectioners coating per 14 oz

Compare the macro and micronutrient content in 14 oz of Brazilnuts versus 14 oz of Snacks, granola bars, soft, almond, confectioners coating to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Brazilnuts vs Snacks, granola bars, soft, almond, confectioners coating:

• 14 ounces of Brazilnuts have 6 times more Vitamin B1, 1.4 times more Vitamin B6 and 1.2 times more Vitamin B9 than Snacks, granola bars, soft, almond, confectioners coating.
• While 14 oz of Snacks, granola bars, soft, almond, confectioners coating contain 10.3 times more Vitamin B2, 4.5 times more Vitamin B3, 2.1 times more Vitamin B5, more Vitamin B12 and 1.3 times more Vitamin E than Dried Brazilnuts.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin B12
• Both Dried Brazilnuts as well as Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Brazilnuts vs Snacks, granola bars, soft, almond, confectioners coating:

• 14 ounces of Brazilnuts have 5.2 times more Copper, 1.6 times more Iron, 4 times more Magnesium, 1.3 times more Manganese, 3.8 times more Phosphorus, 2.1 times more Potassium, 294.9 times more Selenium and 2.9 times more Zinc than Snacks, granola bars, soft, almond, confectioners coating.
• While 14 oz of Snacks, granola bars, soft, almond, confectioners coating contain 162 times more Sodium than Dried Brazilnuts.
• Both Brazilnuts and Snacks, granola bars, soft, almond, confectioners coating contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Brazilnuts have 1.4 times more Energy, 3.4 times more Fat, 2.8 times more Saturated Fat, 2.6 times more Omega 3, 6.7 times more Omega 6, 1.7 times more Fiber and 1.7 times more Protein than Snacks, granola bars, soft, almond, confectioners coating.
• While 14 oz of Snacks, granola bars, soft, almond, confectioners coating contain 5.1 times more Carbohydrate and 14.6 times more Sugars than Dried Brazilnuts.
• 14 ounces of Snacks, granola bars, soft, almond, confectioners coating provide inadequate amounts of Omega 3