Comparing Nutrients in 300 calories Brazilnuts VS Snacks, CLIF BAR, mixed flavors

Weight per 300 calories

• Brazilnuts: 45.5g
• Snacks, CLIF BAR, mixed flavors: 86.7g

Brazilnuts have 1.9 times more energy per 100g than Snacks, CLIF BAR, mixed flavors. It has very high energy density when compared to other foods. Snacks, CLIF BAR, mixed flavors having high energy density.

Discover which food has more nutrients per 300 calories - Brazilnuts or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	31.5% 30.5g	5.26% 5.1g	97g per day for Men 19-50 years
Saturated Fat	23% 7.34g	4% 1.28g	32g per day for Men 19-50 years
Omega 3	1.02% 0.016g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	65.2% 11g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.34g	43.6% 56.7g	130g per day for Men 19-50 years
Sugars	1.46% 1.06g	38% 27.4g	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	% 1.06g	NA	g per day for Men 19-50 years
Fiber	9% 3.4g	17% 6.4g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.096% 0.87μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.4% 0.28mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.23% 0.016mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.84% 0.13mg	24% 3.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.68% 0.084mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.54% 0.046mg	39.2% 0.51mg	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	2.5% 10μg	25.6% 102μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	47.7% 1.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.35% 0.32mg	85% 76.5mg	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	17% 2.57mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26.6% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Calcium	7.3% 73mg	32% 319mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	42.5% 0.38mg	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	14% 1.1mg	71.7% 5.74mg	8mg per day for Men 19-50 years
Magnesium	40.8% 171mg	30.3% 127mg	420mg per day for Men 19-50 years
Manganese	24.2% 0.56mg	81% 1.86mg	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	47% 330mg	36.4% 255mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	1587% 873μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	0.091% 1.37mg	11.3% 169mg	1500mg per day for Men 19-50 years
Zinc	17% 1.85mg	34.8% 3.82mg	11mg per day for Men 19-50 years
Water	0.042% 1.56g	0.26% 9.54g	3700g per day for Men 19-50 years

Brazilnuts VS Snacks, CLIF BAR, Mixed Flavors Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Brazilnuts or Snacks, CLIF BAR, mixed flavors?

Lets compare vitamin content per 300 calories of Brazilnuts vs Snacks, CLIF BAR, mixed flavors:

• 300 calories of Brazilnuts have 12.4 times more Vitamin E than Snacks, CLIF BAR, mixed flavors.
• While 300 kcal of Snacks, CLIF BAR, mixed flavors contain 1.7 times more Vitamin B1, 20.4 times more Vitamin B2, 28.5 times more Vitamin B3, 22.9 times more Vitamin B5, 11.1 times more Vitamin B6, 10.2 times more Vitamin B9, more Vitamin B12, 240 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• 300 calories of Brazilnuts have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C and Vitamin K
• 300 calories 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 300 calories.

Comparing minerals per 300 calories for Brazilnuts vs Snacks, CLIF BAR, mixed flavors:

• 300 calories of Brazilnuts have 2.1 times more Copper, 1.3 times more Magnesium, 1.3 times more Phosphorus and 48.9 times more Selenium than Snacks, CLIF BAR, mixed flavors.
• While 300 kcal of Snacks, CLIF BAR, mixed flavors contain 4.4 times more Calcium, 5.2 times more Iron, 3.3 times more Manganese, 123.8 times more Sodium and 2.1 times more Zinc than Dried Brazilnuts.
• Both Brazilnuts and Snacks, CLIF BAR, mixed flavors contain similar levels of Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Brazilnuts have 6 times more Fat, 5.8 times more Saturated Fat and 6.5 times more Omega 6 than Snacks, CLIF BAR, mixed flavors.
• While 300 kcal of Snacks, CLIF BAR, mixed flavors contain 11.6 times more Omega 3, 10.6 times more Carbohydrate, 25.8 times more Sugars, 1.9 times more Fiber and 2 times more Protein than Dried Brazilnuts.
• Both Brazilnuts and Snacks, CLIF BAR, mixed flavors offer comparable quantities of Energy per 300 calories.
• 300 calories of Brazilnuts provide inadequate amounts of Omega 3 and Carbohydrate