Comparing Nutrients in 1 pound Breakfast bars, oats, sugar, raisins, coconut (include granola bar) VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Brazilnuts	Recommended Dietary Allowance
Energy	72.6% 2105kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	82.3% 80g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	180% 57.6g	229% 73g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	42% 7.14g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	233% 303g	41% 53.3g	130g per day for Men 19-50 years
Sugars	172% 125g	14.6% 10.6g	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	% 10.6g	g per day for Men 19-50 years
Fiber	37% 14g	89.5% 34g	38g per day for Men 19-50 years
Protein	79.4% 44.5g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Brazilnuts	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.6% 7.94mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	35.2% 0.46mg	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	92% 367μg	25% 100μg	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	5.04% 4.54mg	3.53% 3.18mg	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	24.8% 3.7mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60% 72μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Brazilnuts	Recommended Dietary Allowance
Calcium	27.2% 272mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	878% 7.9mg	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	180% 14.4mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	109% 458mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	NA	241% 5.55mg	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	179% 1256mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	43.5% 1479mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	132% 72.6μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	76% 1139mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	66% 7.26mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Breakfast bars, oats, sugar, raisins, coconut (include granola bar) VS Brazilnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) versus 1 lb of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Brazilnuts:

• 1 pound of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) has 3.1 times more Vitamin B2, 5.9 times more Vitamin B3, 3.5 times more Vitamin B6, 3.7 times more Vitamin B9 and more Vitamin K than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 2.2 times more Vitamin B1 and 6.9 times more Vitamin E than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Brazilnuts:

• 1 pound of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) has 1.3 times more Iron and 83.7 times more Sodium than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 2.7 times more Calcium, 4.8 times more Copper, 3.7 times more Magnesium, 2.6 times more Phosphorus, 2 times more Potassium, 119.8 times more Selenium and 2.5 times more Zinc than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).

Comparison of macro-nutrients per 1 pound:

• 1 pound of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) has 5.7 times more Carbohydrate and 11.8 times more Sugars than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.4 times more Energy, 3.8 times more Fat, 1.3 times more Saturated Fat, 3.3 times more Omega 3, 15.5 times more Omega 6, 2.4 times more Fiber and 1.5 times more Protein than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• 1 pound of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) provide inadequate amounts of Omega 3