Comparing Nutrients in 5 ounces Brazilnuts VS Cookies, animal, with frosting or icing

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Cookies, animal, with frosting or icing	2%	43%	55%

Macro Nutrients

	Brazilnuts	Cookies, animal, with frosting or icing	Recommended Dietary Allowance
Energy	32.2% 934kcal	25% 721kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	35.2% 34g	97g per day for Men 19-50 years
Saturated Fat	71.5% 23g	71.8% 23g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	203% 34.5g	35.5% 6.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.6g	76.4% 99g	130g per day for Men 19-50 years
Sugars	4.56% 3.3g	80.4% 58.3g	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	0% 0g	NA	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.3g	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	36.2% 20.3g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Cookies, animal, with frosting or icing	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.87mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	1.53% 0.02mg	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	21% 83.6μg	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	1.1% 0.99mg	0% 0mg	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	53.4% 8mg	8.8% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.1% 8.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Cookies, animal, with frosting or icing	Recommended Dietary Allowance
Calcium	22.7% 227mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	275% 2.47mg	8.2% 0.074mg	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	43% 3.44mg	28% 2.23mg	8mg per day for Men 19-50 years
Magnesium	127% 533mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	75.4% 1.73mg	NA	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	147% 1028mg	1% 7.1mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	4941% 2717μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	24.3% 364mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.75mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	0.077% 2.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Cookies, animal, with frosting or icing per 5 oz

Compare the macro and micronutrient content in 5 oz of Brazilnuts versus 5 oz of Cookies, animal, with frosting or icing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Brazilnuts vs Cookies, animal, with frosting or icing:

• 5 ounces of Brazilnuts have 2.2 times more Vitamin B1, 7.2 times more Vitamin B6 and 6.1 times more Vitamin E than Cookies, animal, with frosting or icing.
• While 5 oz of Cookies, animal, with frosting or icing contain 4.3 times more Vitamin B2, 5.8 times more Vitamin B3, 2.7 times more Vitamin B9 and more Vitamin K than Dried Brazilnuts.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• 5 ounces of Cookies, animal, with frosting or icing have insufficient amounts of Vitamin B6
• Both Dried Brazilnuts as well as Cookies, animal, with frosting or icing have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Brazilnuts vs Cookies, animal, with frosting or icing:

• 5 ounces of Brazilnuts have 26.7 times more Calcium, 33.5 times more Copper, 1.5 times more Iron, 53.7 times more Magnesium, 145 times more Phosphorus, 6.9 times more Potassium, 169.6 times more Selenium and 16.9 times more Zinc than Cookies, animal, with frosting or icing.
• While 5 oz of Cookies, animal, with frosting or icing contain 85.7 times more Sodium than Dried Brazilnuts.
• 5 ounces of Cookies, animal, with frosting or icing lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Brazilnuts have 1.3 times more Energy, 2.8 times more Fat, 5.7 times more Omega 6, 8.3 times more Fiber and 4.8 times more Protein than Cookies, animal, with frosting or icing.
• While 5 oz of Cookies, animal, with frosting or icing contain 6.6 times more Omega 3, 6 times more Carbohydrate and 17.6 times more Sugars than Dried Brazilnuts.
• Both Brazilnuts and Cookies, animal, with frosting or icing offer comparable quantities of Saturated Fat per five ounces.