Comparing Nutrients in 1 kilogram Brazilnuts VS Candies, coconut bar, not chocolate covered

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Candies, coconut bar, not chocolate covered	2%	52%	46%

Macro Nutrients

	Brazilnuts	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Energy	227% 6590kcal	166% 4810kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	285% 277g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	798% 255g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	4.94% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	430% 559g	130g per day for Men 19-50 years
Sugars	32% 23.3g	499% 362g	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	0% 0g	NA	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 23.3g	NA	g per day for Men 19-50 years
Fiber	197% 75g	168% 64g	38g per day for Men 19-50 years
Protein	256% 143g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	514% 6.17mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	34.6% 0.45mg	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	55% 220μg	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	7.78% 7mg	30% 27mg	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	377% 56.5mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Calcium	160% 1600mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	400% 3.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	304% 24.3mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	538% 12.4mg	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	1036% 7250mg	133% 930mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	86.5% 2940mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	156% 86μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	85.3% 1280mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	93% 10mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Candies, coconut bar, not chocolate covered per 1 kg

Compare the macro and micronutrient content in 1 kg of Brazilnuts versus 1 kg of Candies, coconut bar, not chocolate covered to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Brazilnuts vs Candies, coconut bar, not chocolate covered:

• 1 kilogram of Brazilnuts has 8.9 times more Vitamin B1, 1.7 times more Vitamin B2, 2.2 times more Vitamin B6 and 28.3 times more Vitamin E than Candies, coconut bar, not chocolate covered.
• While 1 kg of Candies, coconut bar, not chocolate covered contains 1.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.9 times more Vitamin C than Dried Brazilnuts.
• Both Brazilnuts and Candies, coconut bar, not chocolate covered provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• 1 kilogram of Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin B2 and Vitamin E
• Both Dried Brazilnuts as well as Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Brazilnuts vs Candies, coconut bar, not chocolate covered:

• 1 kilogram of Brazilnuts has 3.7 times more Calcium, 4.8 times more Copper, 3.2 times more Iron, 13.9 times more Magnesium, 7.8 times more Phosphorus, 2.2 times more Potassium, 222.9 times more Selenium and 4 times more Zinc than Candies, coconut bar, not chocolate covered.
• While 1 kg of Candies, coconut bar, not chocolate covered contains 42.7 times more Sodium than Dried Brazilnuts.
• Both Brazilnuts and Candies, coconut bar, not chocolate covered contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 1.4 times more Energy, 2.4 times more Fat, more Omega 3, 290 times more Omega 6 and 6.7 times more Protein than Candies, coconut bar, not chocolate covered.
• While 1 kg of Candies, coconut bar, not chocolate covered contains 1.6 times more Saturated Fat, 4.8 times more Carbohydrate and 15.5 times more Sugars than Dried Brazilnuts.
• Both Brazilnuts and Candies, coconut bar, not chocolate covered offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Candies, coconut bar, not chocolate covered provide inadequate amounts of Omega 3 and Omega 6