Comparing Nutrients in 1 pound Brazilnuts VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%

Macro Nutrients

	Brazilnuts	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Energy	103% 2989kcal	71.8% 2082kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	81% 78.4g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	37% 12g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	81% 13.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	226% 293g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	5.2% 3.76g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	% 10.6g	% 0g	g per day for Men 19-50 years
Fiber	89.5% 34g	41.8% 16g	38g per day for Men 19-50 years
Protein	116% 65g	90% 50.6g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	318% 3.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	167% 26.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	52.6% 2.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	28% 0.36mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.53% 3.18mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	171% 25.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Calcium	72.6% 726mg	46% 458mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	70% 0.63mg	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	252% 20mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	110% 2.54mg	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	132% 925mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	359% 5384mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	54.4% 6mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan per 1 lb

Compare the macro and micronutrient content in 1 lb of Brazilnuts versus 1 lb of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Brazilnuts vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan:

• 1 pound of Brazilnuts has 1.3 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While 1 lb of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contains 1.4 times more Vitamin B1, 13.2 times more Vitamin B2, 20 times more Vitamin B3 and 3.2 times more Vitamin B5 than Dried Brazilnuts.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3

Comparing minerals per 1 pound for Brazilnuts vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan:

• 1 pound of Brazilnuts has 1.6 times more Calcium, 12.5 times more Copper, 15.7 times more Magnesium, 2.2 times more Manganese, 3.6 times more Phosphorus, 3.9 times more Potassium and 3.1 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While 1 lb of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contains 1.8 times more Iron and 395.7 times more Sodium than Dried Brazilnuts.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 1.4 times more Energy, 3.9 times more Fat, 6.2 times more Saturated Fat, 8 times more Omega 6, 2.8 times more Sugars, 2.1 times more Fiber and 1.3 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While 1 lb of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contains 10.4 times more Omega 3 and 5.5 times more Carbohydrate than Dried Brazilnuts.