Comparing Nutrients in 300 calories Snacks, potato sticks VS Brazilnuts

Weight per 300 calories

• Snacks, potato sticks: 57.5g
• Brazilnuts: 45.5g

Dried Brazilnuts have 1.3 times more energy per unit of mass than Snacks, potato sticks, which is very high in comparison to other foods. Snacks, potato sticks having very high energy density.

Discover which food has more nutrients per 300 calories - Snacks, potato sticks or Brazilnuts?

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato sticks	5%	56%	39%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Snacks, potato sticks	Brazilnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 19.8g	31.5% 30.5g	97g per day for Men 19-50 years
Saturated Fat	16% 5.1g	23% 7.34g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	1.02% 0.016g	1.6g per day for Men 19-50 years
Omega 6	60% 10.2g	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	23.6% 30.6g	4.1% 5.34g	130g per day for Men 19-50 years
Sugars	0.17% 0.13g	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	5.14% 1.95g	9% 3.4g	38g per day for Men 19-50 years
Protein	6.88% 3.85g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato sticks	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.13% 0.067mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.75mg	0.84% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	1.68% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	5.75% 23μg	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	30.2% 27mg	0.35% 0.32mg	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	35% 5.24mg	17% 2.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato sticks	Brazilnuts	Recommended Dietary Allowance
Calcium	1.03% 10.3mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	16.3% 1.3mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	8.76% 36.8mg	40.8% 171mg	420mg per day for Men 19-50 years
Manganese	10.6% 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	14% 99mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	21% 711mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	8.46% 4.66μg	1587% 873μg	55μg per day for Men 19-50 years
Sodium	24.3% 364mg	0.091% 1.37mg	1500mg per day for Men 19-50 years
Zinc	5.17% 0.57mg	17% 1.85mg	11mg per day for Men 19-50 years
Water	0.034% 1.26g	0.042% 1.56g	3700g per day for Men 19-50 years

Snacks, Potato Sticks VS Brazilnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Snacks, potato sticks or Brazilnuts?

Lets compare vitamin content per 300 calories of Snacks, potato sticks vs Brazilnuts:

• 300 calories of Snacks, potato sticks have 20.5 times more Vitamin B3, 4 times more Vitamin B6, 85.3 times more Vitamin C, 2 times more Vitamin E and more Vitamin K than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 5.1 times more Vitamin B1 than Snacks, potato sticks.
• 300 calories of Snacks, potato sticks have insufficient amounts of Vitamin B1
• 300 calories of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin C and Vitamin K
• Both Snacks, potato sticks as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B5, Vitamin B9, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Snacks, potato sticks vs Brazilnuts:

• 300 calories of Snacks, potato sticks have 2.4 times more Potassium and 266.4 times more Sodium than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 7 times more Calcium, 4.4 times more Copper, 4.7 times more Magnesium, 2.3 times more Manganese, 3.3 times more Phosphorus, 187.5 times more Selenium and 3.2 times more Zinc than Snacks, potato sticks.
• Both Snacks, potato sticks and Brazilnuts contain similar levels of Iron per 300 calories.
• 300 calories of Snacks, potato sticks lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Snacks, potato sticks have 5.7 times more Carbohydrate than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 1.5 times more Fat, 1.4 times more Saturated Fat, 1.7 times more Fiber and 1.7 times more Protein than Snacks, potato sticks.
• Both Snacks, potato sticks and Brazilnuts offer comparable quantities of Energy and Omega 6 per 300 calories.
• 300 calories of Snacks, potato sticks provide inadequate amounts of Fiber
• 300 calories of Brazilnuts provide inadequate amounts of Carbohydrate
• Both Snacks, potato sticks as well as Dried Brazilnuts provide inadequate amounts of Omega 3 in 300 calories.