Comparing Nutrients in 1 pound Cookies, sugar wafers with creme filling, regular VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafers with creme filling, regular	3%	41%	56%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cookies, sugar wafers with creme filling, regular	Brazilnuts	Recommended Dietary Allowance
Energy	78.5% 2277kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	109% 105g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	169% 54g	229% 73g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	68% 11.6g	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	269% 195g	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	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 184g	% 10.6g	g per day for Men 19-50 years
Fiber	19% 7.26g	89.5% 34g	38g per day for Men 19-50 years
Protein	31% 17.4g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafers with creme filling, regular	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	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	87.3% 349μg	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	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	75.6% 11.3mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafers with creme filling, regular	Brazilnuts	Recommended Dietary Allowance
Calcium	12.2% 122mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	878% 7.9mg	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	211% 17mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	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	46.7% 327mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	15.6% 531mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	30.5% 16.8μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	31% 467mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	0.2% 7.53g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, sugar wafers with creme filling, regular VS Brazilnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Cookies, sugar wafers with creme filling, 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, sugar wafers with creme filling, regular vs Brazilnuts:

• 1 pound of Cookies, sugar wafers with creme filling, regular has 3.4 times more Vitamin B2, 7.4 times more Vitamin B3, 2.1 times more Vitamin B5 and 3.5 times more Vitamin B9 than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 16.7 times more Vitamin B1, 2.3 times more Vitamin B6 and 2.3 times more Vitamin E than Cookies, sugar wafers with creme filling, regular.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3
• Both Cookies, sugar wafers with creme filling, regular as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Cookies, sugar wafers with creme filling, regular vs Brazilnuts:

• 1 pound of Cookies, sugar wafers with creme filling, regular has 1.5 times more Iron and 34.3 times more Sodium than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 5.9 times more Calcium, 26.4 times more Copper, 23.5 times more Magnesium, 2.9 times more Manganese, 10.1 times more Phosphorus, 5.6 times more Potassium, 518.1 times more Selenium and 9.4 times more Zinc than Cookies, sugar wafers with creme filling, regular.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookies, sugar wafers with creme filling, regular has 2.6 times more Omega 3, 6 times more Carbohydrate and 18.4 times more Sugars than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.3 times more Energy, 2.9 times more Fat, 1.4 times more Saturated Fat, 9.5 times more Omega 6, 4.7 times more Fiber and 3.7 times more Protein than Cookies, sugar wafers with creme filling, regular.