Comparing Nutrients in 300 calories Cookies, brownies, dry mix, regular VS Brazilnuts

Weight per 300 calories

• Cookies, brownies, dry mix, regular: 69g
• Brazilnuts: 45.5g

Dried Brazilnuts have 1.5 times more energy per unit of mass than Cookies, brownies, dry mix, regular, which is very high in comparison to other foods. Cookies, brownies, dry mix, regular having very high energy density.

Discover which food has more nutrients per 300 calories - Cookies, brownies, dry mix, regular or Brazilnuts?

Macros Ratio

	Protein	Fat	Carbs
Cookies, brownies, dry mix, regular	4%	29%	67%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cookies, brownies, dry mix, regular	Brazilnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	31.5% 30.5g	97g per day for Men 19-50 years
Saturated Fat	5.44% 1.74g	23% 7.34g	32g per day for Men 19-50 years
Omega 3	33.3% 0.53g	1.02% 0.016g	1.6g per day for Men 19-50 years
Omega 6	22.6% 3.84g	65.2% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.7% 53g	4.1% 5.34g	130g per day for Men 19-50 years
Sugars	NA	1.46% 1.06g	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	% 1.06g	g per day for Men 19-50 years
Fiber	NA	9% 3.4g	38g per day for Men 19-50 years
Protein	4.94% 2.76g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, brownies, dry mix, regular	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.077% 0.69μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.5% 0.11mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.6% 0.11mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	0.84% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.091mg	1.68% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.56% 0.046mg	3.54% 0.046mg	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	6.05% 24μg	2.5% 10μg	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	0.23% 0.21mg	0.35% 0.32mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	17% 2.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, brownies, dry mix, regular	Brazilnuts	Recommended Dietary Allowance
Calcium	1.3% 13mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	88% 0.79mg	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	17% 1.38mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.6mg	40.8% 171mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	24.2% 0.56mg	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	8.1% 56.7mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	4.45% 151mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	3.27% 1.8μg	1587% 873μg	55μg per day for Men 19-50 years
Sodium	14% 209mg	0.091% 1.37mg	1500mg per day for Men 19-50 years
Zinc	4.02% 0.44mg	17% 1.85mg	11mg per day for Men 19-50 years
Water	0.052% 1.94g	0.042% 1.56g	3700g per day for Men 19-50 years

Cookies, Brownies, Dry Mix, Regular VS Brazilnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cookies, brownies, dry mix, regular or Brazilnuts?

Lets compare vitamin content per 300 calories of Cookies, brownies, dry mix, regular vs Brazilnuts:

• 300 calories of Cookies, brownies, dry mix, regular have 7 times more Vitamin B2, 9.7 times more Vitamin B3 and 2.4 times more Vitamin B9 than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 2.5 times more Vitamin B1 than Cookies, brownies, dry mix, regular.
• 300 calories of Brazilnuts have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Cookies, brownies, dry mix, regular as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Cookies, brownies, dry mix, regular vs Brazilnuts:

• 300 calories of Cookies, brownies, dry mix, regular have 1.2 times more Iron and 153.4 times more Sodium than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 5.5 times more Calcium, 4.2 times more Copper, 6.2 times more Magnesium, 2.3 times more Manganese, 5.8 times more Phosphorus, 2 times more Potassium, 485.6 times more Selenium and 4.2 times more Zinc than Cookies, brownies, dry mix, regular.
• 300 calories of Cookies, brownies, dry mix, regular lack sufficient amounts of Calcium, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookies, brownies, dry mix, regular have 32.5 times more Omega 3 and 9.9 times more Carbohydrate than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 3 times more Fat, 4.2 times more Saturated Fat, 2.9 times more Omega 6 and 2.4 times more Protein than Cookies, brownies, dry mix, regular.
• Both Cookies, brownies, dry mix, regular and Brazilnuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Cookies, brownies, dry mix, regular provide inadequate amounts of Protein
• 300 calories of Brazilnuts provide inadequate amounts of Omega 3 and Carbohydrate