Comparing Nutrients in 14 ounces Brazilnuts VS Snacks, taro chips

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Snacks, taro chips	2%	44%	54%

Macro Nutrients

	Brazilnuts	Snacks, taro chips	Recommended Dietary Allowance
Energy	90% 2616kcal	68% 1977kcal	2900kcal per day for Men 19-50 years
Fat	275% 266g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	200% 64g	79.8% 25.5g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	569% 97g	299% 51g	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	208% 270g	130g per day for Men 19-50 years
Sugars	12.8% 9.25g	21% 15g	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	75.2% 28.6g	38g per day for Men 19-50 years
Protein	101% 57g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Snacks, taro chips	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	204% 2.45mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	12.8% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	53% 2.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	134% 1.74mg	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	20% 79.4μg	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	22% 20mg	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	300% 45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	59.5% 71.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Snacks, taro chips	Recommended Dietary Allowance
Calcium	63.5% 635mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	769% 6.9mg	123% 1.1mg	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	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	355% 1492mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	0.17% 0.004mg	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	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	88% 2997mg	3400mg per day for Men 19-50 years
Selenium	13834% 7608μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	90% 1357mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Snacks, taro chips per 14 oz

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

Lets compare vitamin content per 14 ounces of Brazilnuts vs Snacks, taro chips:

• 14 ounces of Brazilnuts have 3.5 times more Vitamin B1 and 1.2 times more Vitamin B2 than Snacks, taro chips.
• While 14 oz of Snacks, taro chips contain 1.7 times more Vitamin B3, 3.6 times more Vitamin B5, 4.3 times more Vitamin B6, 7.1 times more Vitamin C, 2 times more Vitamin E and more Vitamin K than Dried Brazilnuts.
• Both Brazilnuts and Snacks, taro chips provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Dried Brazilnuts as well as Snacks, taro chips have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Brazilnuts vs Snacks, taro chips:

• 14 ounces of Brazilnuts have 2.7 times more Calcium, 6.2 times more Copper, 2 times more Iron, 4.5 times more Magnesium, 1223 times more Manganese, 5.5 times more Phosphorus, 1065 times more Selenium and 10.7 times more Zinc than Snacks, taro chips.
• While 14 oz of Snacks, taro chips contain 114 times more Sodium than Dried Brazilnuts.
• Both Brazilnuts and Snacks, taro chips contain similar levels of Potassium per 14 ounces.
• 14 ounces of Snacks, taro chips lack sufficient amounts of Manganese

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Brazilnuts have 1.3 times more Energy, 2.7 times more Fat, 2.5 times more Saturated Fat, 1.9 times more Omega 6 and 6.2 times more Protein than Snacks, taro chips.
• While 14 oz of Snacks, taro chips contain 1.7 times more Omega 3, 5.8 times more Carbohydrate and 1.6 times more Sugars than Dried Brazilnuts.
• Both Brazilnuts and Snacks, taro chips offer comparable quantities of Fiber per 14 ounces.