Comparing Nutrients in 5 ounces Chocolate Syrup VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Chocolate Syrup	3%	4%	93%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Chocolate Syrup	Brazilnuts	Recommended Dietary Allowance
Energy	13.6% 395kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	203% 34.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	13% 16.6g	130g per day for Men 19-50 years
Sugars	97% 70.4g	4.56% 3.3g	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	% 3.3g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	28% 10.6g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Chocolate Syrup	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.06% 0.013mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.37% 0.018mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.65% 0.009mg	11% 0.14mg	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	0.71% 2.83μg	7.8% 31μg	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	0.31% 0.28mg	1.1% 0.99mg	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	0.19% 0.028mg	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate Syrup	Brazilnuts	Recommended Dietary Allowance
Calcium	2% 20mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	80.6% 0.73mg	275% 2.47mg	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	37.4% 3mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	23.5% 0.54mg	75.4% 1.73mg	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	26% 183mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	6.8% 102mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Chocolate Syrup VS Brazilnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Chocolate Syrup versus 5 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Chocolate Syrup vs Brazilnuts:

• 5 ounces of Chocolate Syrup have 1.4 times more Vitamin B2 than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 68.6 times more Vitamin B1, 14.2 times more Vitamin B5, 16.8 times more Vitamin B6, 11 times more Vitamin B9 and 282.5 times more Vitamin E than Chocolate Syrup.
• 5 ounces of Chocolate Syrup have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Chocolate Syrup as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Chocolate Syrup vs Brazilnuts:

• 5 ounces of Chocolate Syrup have 24 times more Sodium than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 11.4 times more Calcium, 3.4 times more Copper, 5.8 times more Magnesium, 3.2 times more Manganese, 5.6 times more Phosphorus, 2.9 times more Potassium, 1369.3 times more Selenium and 5.6 times more Zinc than Chocolate Syrup.
• Both Chocolate Syrup and Brazilnuts contain similar levels of Iron per five ounces.
• 5 ounces of Chocolate Syrup lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chocolate Syrup have 5.5 times more Carbohydrate and 21.3 times more Sugars than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 2.4 times more Energy, 59.4 times more Fat, 31.1 times more Saturated Fat, 18 times more Omega 3, 1015.1 times more Omega 6, 2.9 times more Fiber and 6.8 times more Protein than Chocolate Syrup.
• 5 ounces of Chocolate Syrup provide inadequate amounts of Omega 3 and Omega 6