Comparing Nutrients in 5 ounces Cookies, chocolate, made with rice cereal VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate, made with rice cereal	3%	40%	57%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cookies, chocolate, made with rice cereal	Brazilnuts	Recommended Dietary Allowance
Energy	21.5% 624kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	28.3% 27.4g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	50% 16g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	24% 4.05g	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	69% 89.7g	13% 16.6g	130g per day for Men 19-50 years
Sugars	79% 57g	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	5.97% 2.27g	28% 10.6g	38g per day for Men 19-50 years
Protein	8.18% 4.58g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate, made with rice cereal	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.7% 0.57mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.4% 5mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.8% 0.46mg	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	8.5% 34μg	7.8% 31μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.13% 0.099μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	18.5% 2.78mg	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.72% 5.67μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate, made with rice cereal	Brazilnuts	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.26mg	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	44% 3.53mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	NA	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	19.4% 136mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	9.46% 322mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate, made with rice cereal VS Brazilnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, chocolate, made with rice cereal versus 5 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cookies, chocolate, made with rice cereal vs Brazilnuts:

• 5 ounces of Cookies, chocolate, made with rice cereal have 11.5 times more Vitamin B2, 12 times more Vitamin B3, 3.2 times more Vitamin B6, more Vitamin B12 and more Vitamin K than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 1.8 times more Vitamin B1 and 2.9 times more Vitamin E than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Brazilnuts provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin K
• Both Cookies, chocolate, made with rice cereal as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cookies, chocolate, made with rice cereal vs Brazilnuts:

• 5 ounces of Cookies, chocolate, made with rice cereal have 70 times more Sodium than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 5 times more Calcium, 9.7 times more Copper, 9.9 times more Magnesium, 7.6 times more Phosphorus, 2.9 times more Potassium, 206.1 times more Selenium and 6.1 times more Zinc than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Brazilnuts contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, chocolate, made with rice cereal have 4.3 times more Omega 3, 5.4 times more Carbohydrate and 17.3 times more Sugars than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 1.5 times more Energy, 3.5 times more Fat, 1.4 times more Saturated Fat, 8.5 times more Omega 6, 4.7 times more Fiber and 4.4 times more Protein than Cookies, chocolate, made with rice cereal.