Comparing Nutrients in 5 ounces Candies, coconut bar, not chocolate covered VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Candies, coconut bar, not chocolate covered	2%	52%	46%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Candies, coconut bar, not chocolate covered	Brazilnuts	Recommended Dietary Allowance
Energy	23.5% 682kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	40.4% 39g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	113% 36.2g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	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	61% 79g	13% 16.6g	130g per day for Men 19-50 years
Sugars	70.7% 51.3g	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	24% 9.07g	28% 10.6g	38g per day for Men 19-50 years
Protein	5.4% 3g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Candies, coconut bar, not chocolate covered	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.15% 0.098mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.94% 0.63mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7% 0.35mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	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	7.8% 31μg	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	4.25% 3.83mg	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	1.9% 0.28mg	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, coconut bar, not chocolate covered	Brazilnuts	Recommended Dietary Allowance
Calcium	6.1% 61mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	275% 2.47mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	13.6% 1.1mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	76.3% 1.75mg	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	19% 132mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	12% 181mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, coconut bar, not chocolate covered VS Brazilnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Candies, coconut bar, not chocolate covered versus 5 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Candies, coconut bar, not chocolate covered vs Brazilnuts:

• 5 ounces of Candies, coconut bar, not chocolate covered have 1.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.9 times more Vitamin C than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 8.9 times more Vitamin B1, 1.7 times more Vitamin B2, 2.2 times more Vitamin B6 and 28.3 times more Vitamin E than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Brazilnuts provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin B2 and Vitamin E
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Candies, coconut bar, not chocolate covered as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Candies, coconut bar, not chocolate covered vs Brazilnuts:

• 5 ounces of Candies, coconut bar, not chocolate covered have 42.7 times more Sodium than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 3.7 times more Calcium, 4.8 times more Copper, 3.2 times more Iron, 13.9 times more Magnesium, 7.8 times more Phosphorus, 2.2 times more Potassium, 222.9 times more Selenium and 4 times more Zinc than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Brazilnuts contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Candies, coconut bar, not chocolate covered have 1.6 times more Saturated Fat, 4.8 times more Carbohydrate and 15.5 times more Sugars than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 1.4 times more Energy, 2.4 times more Fat, more Omega 3, 290 times more Omega 6 and 6.7 times more Protein than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Brazilnuts offer comparable quantities of Fiber per five ounces.
• 5 ounces of Candies, coconut bar, not chocolate covered provide inadequate amounts of Omega 3 and Omega 6