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

Macros Ratio

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

Macro Nutrients

	Snacks, granola bars, soft, almond, confectioners coating	Brazilnuts	Recommended Dietary Allowance
Energy	62.3% 1806kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	82% 79.4g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	70.3% 22.5g	200% 64g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	84.7% 14.4g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 239g	36% 46.6g	130g per day for Men 19-50 years
Sugars	186% 135g	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	45% 17g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	61% 34g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, almond, confectioners coating	Brazilnuts	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.7% 0.4mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	18% 71.4μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	23% 0.56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	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	201% 30mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, almond, confectioners coating	Brazilnuts	Recommended Dietary Allowance
Calcium	54% 540mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	769% 6.9mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.92μg	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% 5.9mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	89.8% 377mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	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	109% 762mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	47% 25.8μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	129% 1929mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	146% 16mg	11mg per day for Men 19-50 years
Water	0.94% 34.7g	0.37% 13.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Snacks, granola bars, soft, almond, confectioners coating 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 bars, soft, almond, confectioners coating vs Brazilnuts:

• 14 ounces of Snacks, granola bars, soft, almond, confectioners coating have 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 Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 6 times more Vitamin B1 and 1.4 times more Vitamin B6 than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating and Brazilnuts provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin B12
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

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

• 14 ounces of Snacks, granola bars, soft, almond, confectioners coating have 162 times more Sodium than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 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.
• Both Snacks, granola bars, soft, almond, confectioners coating and Brazilnuts contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, granola bars, soft, almond, confectioners coating have 5.1 times more Carbohydrate and 14.6 times more Sugars than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 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.
• 14 ounces of Snacks, granola bars, soft, almond, confectioners coating provide inadequate amounts of Omega 3