Comparing Nutrients in 1 kilogram Brazilnuts VS Snacks, granola bars, soft, almond, confectioners coating

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%

Macro Nutrients

	Brazilnuts	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Energy	227% 6590kcal	157% 4550kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	206% 200g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	177% 56.7g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	213% 36.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	463% 601g	130g per day for Men 19-50 years
Sugars	32% 23.3g	469% 340g	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	113% 43g	38g per day for Men 19-50 years
Protein	256% 143g	154% 86g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	514% 6.17mg	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	277% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	82.4% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	75.8% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	55.4% 0.72mg	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	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	58.3% 1.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.78% 7mg	2.22% 2mg	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	507% 76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Calcium	160% 1600mg	136% 1360mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	374% 3.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.63% 25μg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	226% 950mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	406% 9.33mg	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	274% 1920mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	118% 65μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	324% 4860mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	128% 14mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	2.36% 87.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Snacks, granola bars, soft, almond, confectioners coating per 1 kg

Compare the macro and micronutrient content in 1 kg of Brazilnuts versus 1 kg of Snacks, granola bars, soft, almond, confectioners coating to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Brazilnuts vs Snacks, granola bars, soft, almond, confectioners coating:

• 1 kilogram of Brazilnuts has 6 times more Vitamin B1, 1.4 times more Vitamin B6 and 1.2 times more Vitamin B9 than Snacks, granola bars, soft, almond, confectioners coating.
• While 1 kg of Snacks, granola bars, soft, almond, confectioners coating contains 10.3 times more Vitamin B2, 4.5 times more Vitamin B3, 2.1 times more Vitamin B5, more Vitamin B12 and 1.3 times more Vitamin E than Dried Brazilnuts.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin B12
• Both Dried Brazilnuts as well as Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Brazilnuts vs Snacks, granola bars, soft, almond, confectioners coating:

• 1 kilogram of Brazilnuts has 5.2 times more Copper, 1.6 times more Iron, 4 times more Magnesium, 1.3 times more Manganese, 3.8 times more Phosphorus, 2.1 times more Potassium, 294.9 times more Selenium and 2.9 times more Zinc than Snacks, granola bars, soft, almond, confectioners coating.
• While 1 kg of Snacks, granola bars, soft, almond, confectioners coating contains 162 times more Sodium than Dried Brazilnuts.
• Both Brazilnuts and Snacks, granola bars, soft, almond, confectioners coating contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 1.4 times more Energy, 3.4 times more Fat, 2.8 times more Saturated Fat, 2.6 times more Omega 3, 6.7 times more Omega 6, 1.7 times more Fiber and 1.7 times more Protein than Snacks, granola bars, soft, almond, confectioners coating.
• While 1 kg of Snacks, granola bars, soft, almond, confectioners coating contains 5.1 times more Carbohydrate and 14.6 times more Sugars than Dried Brazilnuts.
• 1 kilogram of Snacks, granola bars, soft, almond, confectioners coating provide inadequate amounts of Omega 3