Comparing Nutrients in 1 kilogram Baking chocolate, unsweetened, liquid VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Baking chocolate, unsweetened, liquid	8%	69%	23%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Baking chocolate, unsweetened, liquid	Brazilnuts	Recommended Dietary Allowance
Energy	163% 4720kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	492% 477g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	790% 253g	504% 161g	32g per day for Men 19-50 years
Omega 3	375% 6g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	594% 101g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	278% 362g	90% 117g	130g per day for Men 19-50 years
Sugars	0% 0g	32% 23.3g	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	% 23.3g	g per day for Men 19-50 years
Fiber	476% 181g	197% 75g	38g per day for Men 19-50 years
Protein	216% 121g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Baking chocolate, unsweetened, liquid	Brazilnuts	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	77.7% 1mg	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	47.5% 190μg	55% 220μg	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	0% 0mg	7.78% 7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baking chocolate, unsweetened, liquid	Brazilnuts	Recommended Dietary Allowance
Calcium	54% 540mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	2122% 19mg	1937% 17.4mg	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	519% 41.5mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	631% 2650mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	717% 16.5mg	532% 12.2mg	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	486% 3400mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	343% 11660mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	335% 36.8mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	0.24% 9g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Baking chocolate, unsweetened, liquid VS Brazilnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Baking chocolate, unsweetened, liquid versus 1 kg of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baking chocolate, unsweetened, liquid vs Brazilnuts:

• 1 kilogram of Baking chocolate, unsweetened, liquid has 8 times more Vitamin B2 and 7.1 times more Vitamin B3 than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 12.3 times more Vitamin B1 and 1.4 times more Vitamin B6 than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid and Brazilnuts provide similar amounts of Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3
• Both Baking chocolate, unsweetened, liquid as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Baking chocolate, unsweetened, liquid vs Brazilnuts:

• 1 kilogram of Baking chocolate, unsweetened, liquid has 1.7 times more Iron, 1.3 times more Manganese and 1.8 times more Potassium than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 3 times more Calcium, 1.4 times more Magnesium, 2.1 times more Phosphorus and 242.7 times more Selenium than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid and Brazilnuts contain similar levels of Copper and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baking chocolate, unsweetened, liquid has 1.6 times more Saturated Fat, 16.7 times more Omega 3, 3.1 times more Carbohydrate and 2.4 times more Fiber than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 1.4 times more Energy, 1.4 times more Fat, 2.4 times more Omega 6 and more Sugars than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid and Brazilnuts offer comparable quantities of Protein per one kilogram.