Comparing Nutrients in 1 pound Cookies, fig bars VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cookies, fig bars	4%	18%	78%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cookies, fig bars	Brazilnuts	Recommended Dietary Allowance
Energy	54.4% 1579kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	16% 5.1g	229% 73g	32g per day for Men 19-50 years
Omega 3	51.6% 0.83g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	69% 11.7g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	247% 322g	41% 53.3g	130g per day for Men 19-50 years
Sugars	290% 210g	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	55% 21g	89.5% 34g	38g per day for Men 19-50 years
Protein	30% 16.8g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Cookies, fig bars	Brazilnuts	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.7% 0.72mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.7% 0.98mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	39.7% 159μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	17% 0.41μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	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	19.7% 2.95mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, fig bars	Brazilnuts	Recommended Dietary Allowance
Calcium	29% 290mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	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	164% 13mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	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	40% 281mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	27.2% 15μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	106% 1588mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	2.02% 75g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, fig bars VS Brazilnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Cookies, fig bars versus 1 lb of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cookies, fig bars vs Brazilnuts:

• 1 pound of Cookies, fig bars has 6.2 times more Vitamin B2, 6.4 times more Vitamin B3, 2 times more Vitamin B5, 1.6 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 3.9 times more Vitamin B1, 1.3 times more Vitamin B6 and 8.7 times more Vitamin E than Cookies, fig bars.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin K
• Both Cookies, fig bars as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Cookies, fig bars vs Brazilnuts:

• 1 pound of Cookies, fig bars has 116.7 times more Sodium than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 2.5 times more Calcium, 11.9 times more Copper, 13.9 times more Magnesium, 3.6 times more Manganese, 11.7 times more Phosphorus, 3.2 times more Potassium, 580.9 times more Selenium and 10.4 times more Zinc than Cookies, fig bars.
• Both Cookies, fig bars and Brazilnuts contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookies, fig bars has 5.1 times more Omega 3, 6 times more Carbohydrate and 19.9 times more Sugars than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.9 times more Energy, 9.2 times more Fat, 14.4 times more Saturated Fat, 9.4 times more Omega 6, 1.6 times more Fiber and 3.9 times more Protein than Cookies, fig bars.