Comparing Nutrients in 1 kilogram Brazilnuts VS Formulated bar, POWER BAR, chocolate

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Formulated bar, POWER BAR, chocolate	16%	8%	76%

Macro Nutrients

	Brazilnuts	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Energy	227% 6590kcal	125% 3630kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	41.3% 13g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	33.2% 5.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	536% 696g	130g per day for Men 19-50 years
Sugars	32% 23.3g	415% 301g	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	221% 160g	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	% 119g	g per day for Men 19-50 years
Sucrose	% 23.3g	% 5.2g	g per day for Men 19-50 years
Fiber	197% 75g	150% 57g	38g per day for Men 19-50 years
Protein	256% 143g	253% 142g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Formulated bar, POWER BAR, chocolate	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	6717% 80.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	1477% 19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	2038% 326mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	3180% 159mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	1692% 22mg	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	1538% 6150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2333% 56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.78% 7mg	1026% 923mg	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	552% 82.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Calcium	160% 1600mg	504% 5040mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	1589% 14.3mg	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	304% 24.3mg	1463% 117mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	590% 2480mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	700% 16mg	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	877% 6140mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	106% 3620mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	205% 3080mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	905% 100mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	2.66% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Formulated bar, POWER BAR, chocolate per 1 kg

Compare the macro and micronutrient content in 1 kg of Brazilnuts versus 1 kg of Formulated bar, POWER BAR, chocolate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Brazilnuts vs Formulated bar, POWER BAR, chocolate:

• 1 kg of Formulated bar, POWER BAR, chocolate contains 13.1 times more Vitamin B1, 54.9 times more Vitamin B2, 110.5 times more Vitamin B3, 86.4 times more Vitamin B5, 21.8 times more Vitamin B6, 28 times more Vitamin B9, more Vitamin B12, 131.9 times more Vitamin C and 1.5 times more Vitamin E than Dried Brazilnuts.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin C
• Both Dried Brazilnuts as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Brazilnuts vs Formulated bar, POWER BAR, chocolate:

• 1 kilogram of Brazilnuts has 1.2 times more Copper, 1.5 times more Magnesium, 1.8 times more Potassium and 245.8 times more Selenium than Formulated bar, POWER BAR, chocolate.
• While 1 kg of Formulated bar, POWER BAR, chocolate contains 3.2 times more Calcium, 4.8 times more Iron, 1.3 times more Manganese, 102.7 times more Sodium and 2.5 times more Zinc than Dried Brazilnuts.
• Both Brazilnuts and Formulated bar, POWER BAR, chocolate contain similar levels of Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 1.8 times more Energy, 21.6 times more Fat, 12.2 times more Saturated Fat, 1.4 times more Omega 3, 43.1 times more Omega 6 and 1.3 times more Fiber than Formulated bar, POWER BAR, chocolate.
• While 1 kg of Formulated bar, POWER BAR, chocolate contains 5.9 times more Carbohydrate, 12.9 times more Sugars and more Fructose than Dried Brazilnuts.
• Both Brazilnuts and Formulated bar, POWER BAR, chocolate offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Formulated bar, POWER BAR, chocolate provide inadequate amounts of Omega 3