Comparing Nutrients in 1 pound Brazilnuts VS Candies, semisweet chocolate

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Candies, semisweet chocolate	3%	50%	47%

Macro Nutrients

	Brazilnuts	Candies, semisweet chocolate	Recommended Dietary Allowance
Energy	103% 2989kcal	75% 2177kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	140% 136g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	252% 80.5g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	24% 4.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	223% 290g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	341% 247g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 10.6g	NA	g per day for Men 19-50 years
Fiber	89.5% 34g	70.4% 26.8g	38g per day for Men 19-50 years
Protein	116% 65g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Candies, semisweet chocolate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	12.2% 0.16mg	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	25% 100μg	14.7% 59μg	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	3.53% 3.18mg	0% 0mg	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	171% 25.6mg	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Candies, semisweet chocolate	Recommended Dietary Allowance
Calcium	72.6% 726mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	353% 3.18mg	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	138% 11mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	124% 522mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	158% 3.63mg	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	470% 3289mg	85.5% 599mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	48.7% 1656mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	67% 7.35mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.086% 3.18g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Candies, semisweet chocolate per 1 lb

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

Lets compare vitamin content per 1 pound of Brazilnuts vs Candies, semisweet chocolate:

• 1 pound of Brazilnuts has 11.2 times more Vitamin B1, 1.8 times more Vitamin B5, 2.9 times more Vitamin B6, 1.7 times more Vitamin B9 and 21.7 times more Vitamin E than Candies, semisweet chocolate.
• While 1 lb of Candies, semisweet chocolate contains 2.6 times more Vitamin B2, 1.4 times more Vitamin B3 and more Vitamin K than Dried Brazilnuts.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• 1 pound of Candies, semisweet chocolate have insufficient amounts of Vitamin E
• Both Dried Brazilnuts as well as Candies, semisweet chocolate have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Candies, semisweet chocolate:

• 1 pound of Brazilnuts has 5 times more Calcium, 2.5 times more Copper, 3.3 times more Magnesium, 1.5 times more Manganese, 5.5 times more Phosphorus, 1.8 times more Potassium, 456.4 times more Selenium and 2.5 times more Zinc than Candies, semisweet chocolate.
• While 1 lb of Candies, semisweet chocolate contains 1.3 times more Iron than Dried Brazilnuts.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 1.4 times more Energy, 2.2 times more Fat, 27.1 times more Omega 6, 1.3 times more Fiber and 3.4 times more Protein than Candies, semisweet chocolate.
• While 1 lb of Candies, semisweet chocolate contains 1.9 times more Omega 3, 5.4 times more Carbohydrate and 23.4 times more Sugars than Dried Brazilnuts.
• Both Brazilnuts and Candies, semisweet chocolate offer comparable quantities of Saturated Fat per one pound.