Comparing Nutrients in 1 kilogram Snacks, granola bar, fruit-filled, nonfat VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Brazilnuts	Recommended Dietary Allowance
Energy	118% 3420kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	504% 161g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.32g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	597% 776g	90% 117g	130g per day for Men 19-50 years
Sugars	624% 452g	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	103% 74.6g	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	% 42.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 335g	% 23.3g	g per day for Men 19-50 years
Fiber	195% 74g	197% 75g	38g per day for Men 19-50 years
Protein	105% 59g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Brazilnuts	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1223% 16mg	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	790% 3160μg	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	75% 1.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	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	14.7% 2.2mg	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Brazilnuts	Recommended Dietary Allowance
Calcium	3% 30mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	1937% 17.4mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	500% 40mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	NA	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	174% 1220mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	64.7% 2200mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	151% 83μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	3.7% 137g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, fruit-filled, nonfat VS Brazilnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, granola bar, fruit-filled, nonfat versus 1 kg of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Snacks, granola bar, fruit-filled, nonfat vs Brazilnuts:

• 1 kilogram of Snacks, granola bar, fruit-filled, nonfat has 2 times more Vitamin B2, 1.4 times more Vitamin B3, 15.7 times more Vitamin B6, 14.4 times more Vitamin B9 and more Vitamin B12 than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 20.6 times more Vitamin B1 and 25.7 times more Vitamin E than Snacks, granola bar, fruit-filled, nonfat.
• 1 kilogram of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin E
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin B12
• Both Snacks, granola bar, fruit-filled, nonfat as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Snacks, granola bar, fruit-filled, nonfat vs Brazilnuts:

• 1 kilogram of Snacks, granola bar, fruit-filled, nonfat has 1.6 times more Iron than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 53.3 times more Calcium, 7.4 times more Copper, 7.5 times more Magnesium, 5.9 times more Phosphorus, 3 times more Potassium, 231 times more Selenium and 2.9 times more Zinc than Snacks, granola bar, fruit-filled, nonfat.
• 1 kilogram of Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, granola bar, fruit-filled, nonfat has 6.6 times more Carbohydrate, 19.4 times more Sugars and more Fructose than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 1.9 times more Energy, 74.6 times more Fat, 80.7 times more Saturated Fat, 1.9 times more Omega 3, 73.4 times more Omega 6 and 2.4 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Brazilnuts offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 3 and Omega 6