Comparing Nutrients in 300 calories Brazilnuts VS Snacks, granola bar, fruit-filled, nonfat

Weight per 300 calories

• Brazilnuts: 45.5g
• Snacks, granola bar, fruit-filled, nonfat: 87.7g

Brazilnuts have 1.9 times more energy per 100g than Snacks, granola bar, fruit-filled, nonfat. It has very high energy density when compared to other foods. Snacks, granola bar, fruit-filled, nonfat having high energy density.

Discover which food has more nutrients per 300 calories - Brazilnuts or Snacks, granola bar, fruit-filled, nonfat?

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Brazilnuts	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	31.5% 30.5g	0.81% 0.79g	97g per day for Men 19-50 years
Saturated Fat	23% 7.34g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	1.02% 0.016g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	65.2% 11g	1.7% 0.29g	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	52.4% 68g	130g per day for Men 19-50 years
Sugars	1.46% 1.06g	54.7% 39.7g	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	9.03% 6.54g	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	% 3.75g	g per day for Men 19-50 years
Sucrose	% 1.06g	% 29.4g	g per day for Men 19-50 years
Fiber	9% 3.4g	17% 6.5g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	9.24% 5.18g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.097% 0.88μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.4% 0.28mg	2.2% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.23% 0.016mg	4.72% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.84% 0.13mg	2.2% 0.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.68% 0.084mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.54% 0.046mg	107% 1.4mg	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	69.3% 277μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.58% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.35% 0.32mg	1.66% 1.5mg	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	1.3% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.95% 1.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	7.3% 73mg	0.26% 2.63mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	44% 3.5mg	8mg per day for Men 19-50 years
Magnesium	40.8% 171mg	10.4% 44mg	420mg per day for Men 19-50 years
Manganese	24.2% 0.56mg	NA	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	5.68% 193mg	3400mg per day for Men 19-50 years
Selenium	1587% 873μg	13.2% 7.3μg	55μg per day for Men 19-50 years
Sodium	0.091% 1.37mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	17% 1.85mg	11.3% 1.25mg	11mg per day for Men 19-50 years
Water	0.042% 1.56g	0.32% 12g	3700g per day for Men 19-50 years

Brazilnuts VS Snacks, Granola Bar, Fruit-filled, Nonfat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Brazilnuts or Snacks, granola bar, fruit-filled, nonfat?

Lets compare vitamin content per 300 calories of Brazilnuts vs Snacks, granola bar, fruit-filled, nonfat:

• 300 calories of Brazilnuts have 10.7 times more Vitamin B1 and 13.3 times more Vitamin E than Snacks, granola bar, fruit-filled, nonfat.
• While 300 kcal of Snacks, granola bar, fruit-filled, nonfat contain 30.3 times more Vitamin B6, 27.7 times more Vitamin B9 and more Vitamin B12 than Dried Brazilnuts.
• 300 calories of Brazilnuts have insufficient amounts of Vitamin B6, Vitamin B9 and Vitamin B12
• 300 calories of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin B1 and Vitamin E
• Both Dried Brazilnuts as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Brazilnuts vs Snacks, granola bar, fruit-filled, nonfat:

• 300 calories of Brazilnuts have 27.7 times more Calcium, 3.9 times more Copper, 3.9 times more Magnesium, 3.1 times more Phosphorus, 1.6 times more Potassium, 119.9 times more Selenium and 1.5 times more Zinc than Snacks, granola bar, fruit-filled, nonfat.
• While 300 kcal of Snacks, granola bar, fruit-filled, nonfat contain 3.2 times more Iron than Dried Brazilnuts.
• 300 calories of Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Brazilnuts have 38.7 times more Fat, 41.9 times more Saturated Fat, 38.1 times more Omega 6 and 1.3 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• While 300 kcal of Snacks, granola bar, fruit-filled, nonfat contain 12.7 times more Carbohydrate, 37.4 times more Sugars, more Fructose and 1.9 times more Fiber than Dried Brazilnuts.
• Both Brazilnuts and Snacks, granola bar, fruit-filled, nonfat offer comparable quantities of Energy per 300 calories.
• 300 calories of Brazilnuts provide inadequate amounts of Carbohydrate
• 300 calories of Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 6
• Both Dried Brazilnuts as well as Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 3 in 300 calories.