Comparing Nutrients in 14 ounces Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	4%	18%	78%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Brazilnuts	Recommended Dietary Allowance
Energy	56% 1619kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	26% 8.27g	200% 64g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	42% 7.14g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	242% 314g	36% 46.6g	130g per day for Men 19-50 years
Sugars	160% 116g	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	44% 16.7g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	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	62.5% 0.75mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.4% 4.22mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	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	17% 67.5μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.96% 0.12μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	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	59% 8.85mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Brazilnuts	Recommended Dietary Allowance
Calcium	132% 1322mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	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	74.4% 5.95mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	67% 282mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	240% 5.5mg	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	86% 603mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	73% 40μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	83% 1242mg	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	0.67% 24.7g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar VS Brazilnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar 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, granola bar, QUAKER, chewy, 90 Calorie Bar vs Brazilnuts:

• 14 ounces of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have 2.2 times more Vitamin B2, 3.6 times more Vitamin B3, 2.8 times more Vitamin B5, 1.2 times more Vitamin B6 and more Vitamin K than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 3.3 times more Vitamin B1, 1.3 times more Vitamin B9 and 2.5 times more Vitamin E than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar vs Brazilnuts:

• 14 ounces of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have 2.1 times more Calcium and 104.3 times more Sodium than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 5.7 times more Copper, 1.6 times more Iron, 5.3 times more Magnesium, 4.8 times more Phosphorus, 2.9 times more Potassium, 189.8 times more Selenium and 3.3 times more Zinc than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• Both Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar and Brazilnuts contain similar levels of Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have 3.6 times more Omega 3, 6.7 times more Carbohydrate and 12.5 times more Sugars than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 1.6 times more Energy, 8.1 times more Fat, 7.7 times more Saturated Fat, 13.6 times more Omega 6, 1.8 times more Fiber and 3.4 times more Protein than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.