Comparing Nutrients in 1 pound Cookies, peanut butter sandwich, regular VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	Brazilnuts	Recommended Dietary Allowance
Energy	74.8% 2168kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	229% 73g	32g per day for Men 19-50 years
Omega 3	30.3% 0.49g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	41% 53.3g	130g per day for Men 19-50 years
Sugars	222% 161g	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	22.7% 8.6g	89.5% 34g	38g per day for Men 19-50 years
Protein	71.3% 40g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	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	123% 1.47mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83% 4.15mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	69% 277μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	43.5% 1.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.5% 0.45mg	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	56.5% 8.5mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.7% 17.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, regular	Brazilnuts	Recommended Dietary Allowance
Calcium	24% 240mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	119% 1.08mg	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	147% 11.8mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	180% 4.14mg	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	122% 853mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	63.5% 35μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	111% 1669mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	43.7% 4.8mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, peanut butter sandwich, regular VS Brazilnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Cookies, peanut butter sandwich, regular 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, peanut butter sandwich, regular vs Brazilnuts:

• 1 pound of Cookies, peanut butter sandwich, regular has 7.5 times more Vitamin B2, 12.7 times more Vitamin B3, 5 times more Vitamin B5, 1.4 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.9 times more Vitamin B1 and 3 times more Vitamin E than Cookies, peanut butter sandwich, regular.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin K
• Both Cookies, peanut butter sandwich, regular 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, peanut butter sandwich, regular vs Brazilnuts:

• 1 pound of Cookies, peanut butter sandwich, regular has 122.7 times more Sodium than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 3 times more Calcium, 7.4 times more Copper, 7.7 times more Magnesium, 1.3 times more Manganese, 3.9 times more Phosphorus, 3.4 times more Potassium, 249 times more Selenium and 3.8 times more Zinc than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Brazilnuts contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookies, peanut butter sandwich, regular has 3 times more Omega 3, 5.6 times more Carbohydrate and 15.2 times more Sugars than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.4 times more Energy, 3.2 times more Fat, 3.2 times more Saturated Fat, 6.6 times more Omega 6, 3.9 times more Fiber and 1.6 times more Protein than Cookies, peanut butter sandwich, regular.