Comparing Nutrients in 1 kilogram Cookies, fig bars VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cookies, fig bars	4%	18%	78%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cookies, fig bars	Brazilnuts	Recommended Dietary Allowance
Energy	120% 3480kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	75.3% 73g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	35% 11.2g	504% 161g	32g per day for Men 19-50 years
Omega 3	114% 1.82g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	152% 26g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	545% 709g	90% 117g	130g per day for Men 19-50 years
Sugars	639% 464g	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	121% 46g	197% 75g	38g per day for Men 19-50 years
Protein	66% 37g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Cookies, fig bars	Brazilnuts	Recommended Dietary Allowance
Vitamin A	10% 90μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.58mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	167% 2.17mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.8% 3.64mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	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	87.5% 350μg	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	37.5% 0.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.33% 3mg	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	43.3% 6.5mg	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.3% 58μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, fig bars	Brazilnuts	Recommended Dietary Allowance
Calcium	64% 640mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	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	363% 29mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	149% 3.43mg	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	88.6% 620mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	233% 3500mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	4.46% 165g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, fig bars VS Brazilnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, fig bars versus 1 kg of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cookies, fig bars vs Brazilnuts:

• 1 kilogram of Cookies, fig bars has 6.2 times more Vitamin B2, 6.4 times more Vitamin B3, 2 times more Vitamin B5, 1.6 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 3.9 times more Vitamin B1, 1.3 times more Vitamin B6 and 8.7 times more Vitamin E than Cookies, fig bars.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin K
• Both Cookies, fig bars as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cookies, fig bars vs Brazilnuts:

• 1 kilogram of Cookies, fig bars has 116.7 times more Sodium than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 2.5 times more Calcium, 11.9 times more Copper, 13.9 times more Magnesium, 3.6 times more Manganese, 11.7 times more Phosphorus, 3.2 times more Potassium, 580.9 times more Selenium and 10.4 times more Zinc than Cookies, fig bars.
• Both Cookies, fig bars and Brazilnuts contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, fig bars has 5.1 times more Omega 3, 6 times more Carbohydrate and 19.9 times more Sugars than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 1.9 times more Energy, 9.2 times more Fat, 14.4 times more Saturated Fat, 9.4 times more Omega 6, 1.6 times more Fiber and 3.9 times more Protein than Cookies, fig bars.