Comparing Nutrients in 1 pound Cookies, Marie biscuit VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cookies, Marie biscuit	7%	23%	70%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cookies, Marie biscuit	Brazilnuts	Recommended Dietary Allowance
Energy	63.5% 1842kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	49.5% 48g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	75% 24g	229% 73g	32g per day for Men 19-50 years
Omega 3	33.5% 0.54g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	41.4% 7.04g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	41% 53.3g	130g per day for Men 19-50 years
Sugars	132% 96g	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	41.8% 16g	89.5% 34g	38g per day for Men 19-50 years
Protein	57% 32g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Cookies, Marie biscuit	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	204% 2.45mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.5mg	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	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	134% 535μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	36% 0.86μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	13.6% 2.04mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.4% 17.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, Marie biscuit	Brazilnuts	Recommended Dietary Allowance
Calcium	0% 0mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	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	0% 0mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	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	125% 875mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	41% 1393mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	197% 108μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	112% 1678mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	1.2% 44.4g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, Marie biscuit VS Brazilnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Cookies, Marie biscuit 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, Marie biscuit vs Brazilnuts:

• 1 pound of Cookies, Marie biscuit has 14.1 times more Vitamin B2, 13.1 times more Vitamin B3, 5.4 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.4 times more Vitamin B6 and 12.6 times more Vitamin E than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit and Brazilnuts provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin K
• Both Cookies, Marie biscuit 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, Marie biscuit vs Brazilnuts:

• 1 pound of Cookies, Marie biscuit has 123.3 times more Sodium than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains more Calcium, 17.3 times more Copper, more Iron, 13.4 times more Magnesium, 3.8 times more Phosphorus, 2.1 times more Potassium, 80.2 times more Selenium and 6.7 times more Zinc than Cookies, Marie biscuit.
• 1 pound of Cookies, Marie biscuit lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookies, Marie biscuit has 3.3 times more Omega 3, 6 times more Carbohydrate and 9.1 times more Sugars than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.6 times more Energy, 6.3 times more Fat, 3 times more Saturated Fat, 15.7 times more Omega 6, 2.1 times more Fiber and 2 times more Protein than Cookies, Marie biscuit.