Comparing Nutrients in 500 calories Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors VS Brazilnuts

Weight per 500 calories

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors: 127g
• Brazilnuts: 76g

Dried Brazilnuts have 1.7 times more energy per unit of mass than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors, which is very high in comparison to other foods. Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors having high energy density.

Discover which food has more nutrients per 500 calories - Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors or Brazilnuts?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Brazilnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	52.5% 51g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	38.3% 12.2g	32g per day for Men 19-50 years
Omega 3	3.58% 0.057g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	9.15% 1.55g	109% 18.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.3% 76g	6.85% 8.9g	130g per day for Men 19-50 years
Sugars	48% 34.7g	2.44% 1.77g	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	% 1.77g	g per day for Men 19-50 years
Fiber	19.8% 7.5g	15% 5.7g	38g per day for Men 19-50 years
Protein	40.6% 22.7g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Brazilnuts	Recommended Dietary Allowance
Vitamin A	7.07% 63.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.5% 0.23mg	2.04% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	1.4% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.04% 0.4mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	5.9% 0.077mg	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	68.4% 274μg	4.17% 16.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	171% 4.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.3% 24.6mg	0.59% 0.53mg	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	87% 13mg	28.6% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Brazilnuts	Recommended Dietary Allowance
Calcium	55.2% 552mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	147% 1.32mg	0.9mg per day for Men 19-50 years
Fluoride	0.013% 0.51μg	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	82.7% 6.6mg	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	68% 285mg	420mg per day for Men 19-50 years
Manganese	61.3% 1.4mg	40.3% 0.93mg	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	48% 335mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	11.2% 382mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	14% 7.76μg	2645% 1454μg	55μg per day for Men 19-50 years
Sodium	41.2% 618mg	0.15% 2.28mg	1500mg per day for Men 19-50 years
Zinc	56% 6.15mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.07% 2.6g	3700g per day for Men 19-50 years

Snacks, Granola Bar, KASHI GOLEAN, Crunchy, Mixed Flavors VS Brazilnuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors or Brazilnuts?

Lets compare vitamin content per 500 calories of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Brazilnuts:

• 500 calories of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 8.6 times more Vitamin B2, 10.7 times more Vitamin B3, 17.8 times more Vitamin B6, 16.4 times more Vitamin B9, more Vitamin B12, 46.2 times more Vitamin C and 3 times more Vitamin E than Brazilnuts.
• While 500 kcal of Dried Brazilnuts contain 1.4 times more Vitamin B1 than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• 500 calories of Brazilnuts have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin C
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B5, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Brazilnuts:

• 500 calories of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 4.5 times more Calcium, 3.6 times more Iron, 1.5 times more Manganese, 271.6 times more Sodium and 2 times more Zinc than Brazilnuts.
• While 500 kcal of Dried Brazilnuts contain 1.3 times more Copper, 2.6 times more Magnesium, 1.6 times more Phosphorus, 1.3 times more Potassium and 187.4 times more Selenium than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 8.5 times more Carbohydrate, 19.6 times more Sugars, 1.3 times more Fiber and 2.1 times more Protein than Brazilnuts.
• While 500 kcal of Dried Brazilnuts contain 4.3 times more Fat, 2.1 times more Saturated Fat and 11.9 times more Omega 6 than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Brazilnuts offer comparable quantities of Energy per 500 calories.
• 500 calories of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors provide inadequate amounts of Omega 6
• 500 calories of Brazilnuts provide inadequate amounts of Carbohydrate
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Dried Brazilnuts provide inadequate amounts of Omega 3 in 500 calories.