Comparing Nutrients in 1 kilogram Cocoa, dry powder, unsweetened VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened	18%	28%	54%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cocoa, dry powder, unsweetened	Brazilnuts	Recommended Dietary Allowance
Energy	78.6% 2280kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	141% 137g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	252% 80.7g	504% 161g	32g per day for Men 19-50 years
Omega 3	0% 0g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	445% 579g	90% 117g	130g per day for Men 19-50 years
Sugars	24% 17.5g	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	974% 370g	197% 75g	38g per day for Men 19-50 years
Protein	350% 196g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.8% 2.54mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	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	80% 320μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.67% 1mg	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened	Brazilnuts	Recommended Dietary Allowance
Calcium	128% 1280mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	4209% 38mg	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	1733% 139mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	1188% 4990mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	1668% 38.4mg	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	1049% 7340mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	448% 15240mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	260% 143μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	619% 68mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cocoa, dry powder, unsweetened VS Brazilnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cocoa, dry powder, unsweetened vs Brazilnuts:

• 1 kilogram of Cocoa, dry powder, unsweetened has 6.9 times more Vitamin B2, 7.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B9 and more Vitamin K than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 7.9 times more Vitamin B1 and 56.5 times more Vitamin E than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Brazilnuts provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin E
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Cocoa, dry powder, unsweetened as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cocoa, dry powder, unsweetened vs Brazilnuts:

• 1 kilogram of Cocoa, dry powder, unsweetened has 2.2 times more Copper, 5.7 times more Iron, 1.3 times more Magnesium, 3.1 times more Manganese, 2.3 times more Potassium and 1.7 times more Zinc than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 134.1 times more Selenium than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Brazilnuts contain similar levels of Calcium and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cocoa, dry powder, unsweetened has 4.9 times more Carbohydrate, 4.9 times more Fiber and 1.4 times more Protein than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 2.9 times more Energy, 4.9 times more Fat, 2 times more Saturated Fat, more Omega 3, 55.4 times more Omega 6 and 1.3 times more Sugars than Cocoa, dry powder, unsweetened.
• 1 kilogram of Cocoa, dry powder, unsweetened provide inadequate amounts of Omega 3