Comparing Nutrients in 1 pound Brazilnuts VS Snacks, CLIF BAR, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Snacks, CLIF BAR, mixed flavors	16%	14%	70%

Macro Nutrients

	Brazilnuts	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Energy	103% 2989kcal	54% 1569kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	21% 6.67g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	52.4% 8.9g	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	228% 297g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	198% 143g	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	88.3% 33.6g	38g per day for Men 19-50 years
Protein	116% 65g	119% 66.7g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	205% 2.67mg	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	134% 535μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	249% 6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.53% 3.18mg	445% 400mg	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	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	139% 167μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Calcium	72.6% 726mg	167% 1669mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	222% 2mg	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	375% 30mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	159% 667mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	423% 9.73mg	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	191% 1334mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	170% 93μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	59% 885mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	182% 20mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Snacks, CLIF BAR, mixed flavors per 1 lb

Compare the macro and micronutrient content in 1 lb of Brazilnuts versus 1 lb of Snacks, CLIF BAR, mixed flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Brazilnuts vs Snacks, CLIF BAR, mixed flavors:

• 1 pound of Brazilnuts has 23.5 times more Vitamin E than Snacks, CLIF BAR, mixed flavors.
• While 1 lb of Snacks, CLIF BAR, mixed flavors contains 10.7 times more Vitamin B2, 15 times more Vitamin B3, 12 times more Vitamin B5, 5.8 times more Vitamin B6, 5.4 times more Vitamin B9, more Vitamin B12, 126 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• Both Brazilnuts and Snacks, CLIF BAR, mixed flavors provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin B12, Vitamin C and Vitamin K
• 1 pound of Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin E
• Both Dried Brazilnuts as well as Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Snacks, CLIF BAR, mixed flavors:

• 1 pound of Brazilnuts has 4 times more Copper, 2.6 times more Magnesium, 2.5 times more Phosphorus, 1.6 times more Potassium and 93.1 times more Selenium than Snacks, CLIF BAR, mixed flavors.
• While 1 lb of Snacks, CLIF BAR, mixed flavors contains 2.3 times more Calcium, 2.7 times more Iron, 1.8 times more Manganese and 65 times more Sodium than Dried Brazilnuts.
• Both Brazilnuts and Snacks, CLIF BAR, mixed flavors contain similar levels of Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 1.9 times more Energy, 11.4 times more Fat, 11 times more Saturated Fat and 12.4 times more Omega 6 than Snacks, CLIF BAR, mixed flavors.
• While 1 lb of Snacks, CLIF BAR, mixed flavors contains 6.1 times more Omega 3, 5.6 times more Carbohydrate and 13.6 times more Sugars than Dried Brazilnuts.
• Both Brazilnuts and Snacks, CLIF BAR, mixed flavors offer comparable quantities of Fiber and Protein per one pound.