Comparing Nutrients in 14 ounces Snacks, fruit leather, pieces VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Snacks, fruit leather, pieces	1%	7%	92%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Snacks, fruit leather, pieces	Brazilnuts	Recommended Dietary Allowance
Energy	49% 1425kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	8.06% 2.58g	200% 64g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	253% 329g	36% 46.6g	130g per day for Men 19-50 years
Sugars	315% 229g	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	0% 0g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Snacks, fruit leather, pieces	Brazilnuts	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.2% 0.17mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	3.97% 16μg	22% 87.3μg	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	247% 222mg	3.1% 2.78mg	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	15% 2.22mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60% 72.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, fruit leather, pieces	Brazilnuts	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	75.4% 0.68mg	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	37.2% 2.98mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	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	13.6% 95mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	52.7% 790mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	146% 16mg	11mg per day for Men 19-50 years
Water	1.3% 49g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, fruit leather, pieces VS Brazilnuts per 14 oz

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

Lets compare vitamin content per 14 ounces of Snacks, fruit leather, pieces vs Brazilnuts:

• 14 ounces of Snacks, fruit leather, pieces have 2.9 times more Vitamin B2, 1.7 times more Vitamin B5, 3 times more Vitamin B6, 80 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 14.3 times more Vitamin B1, 5.5 times more Vitamin B9 and 10.1 times more Vitamin E than Snacks, fruit leather, pieces.
• 14 ounces of Snacks, fruit leather, pieces have insufficient amounts of Vitamin B9
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin C and Vitamin K
• Both Snacks, fruit leather, pieces as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Snacks, fruit leather, pieces vs Brazilnuts:

• 14 ounces of Snacks, fruit leather, pieces have 66.3 times more Sodium than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 8.9 times more Calcium, 10.2 times more Copper, 3.2 times more Iron, 26.9 times more Magnesium, 6.6 times more Manganese, 30.2 times more Phosphorus, 4 times more Potassium, 710 times more Selenium and 21.4 times more Zinc than Snacks, fruit leather, pieces.
• 14 ounces of Snacks, fruit leather, pieces lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, fruit leather, pieces have 3.3 times more Omega 3, 7.1 times more Carbohydrate and 24.7 times more Sugars than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 1.8 times more Energy, 25 times more Fat, 24.8 times more Saturated Fat, 56.7 times more Omega 6, more Fiber and 14.3 times more Protein than Snacks, fruit leather, pieces.
• 14 ounces of Snacks, fruit leather, pieces provide inadequate amounts of Fiber and Protein