Comparing Nutrients in 5 ounces Brazilnuts VS Cookies, chocolate sandwich, with creme filling, regular

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Cookies, chocolate sandwich, with creme filling, regular	4%	36%	60%

Macro Nutrients

	Brazilnuts	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Energy	32.2% 934kcal	22.7% 658kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	71.5% 23g	25% 8g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	203% 34.5g	27% 4.6g	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	77.4% 101g	130g per day for Men 19-50 years
Sugars	4.56% 3.3g	79.5% 57.6g	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	1.37% 0.99g	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	% 1.3g	g per day for Men 19-50 years
Sucrose	% 3.3g	% 55.3g	g per day for Men 19-50 years
Fiber	28% 10.6g	11% 4.1g	38g per day for Men 19-50 years
Protein	36.2% 20.3g	13% 7.4g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.87mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	7.7% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	2.5% 0.033mg	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	21.6% 86.5μg	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	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Calcium	22.7% 227mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	275% 2.47mg	52.6% 0.47mg	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	43% 3.44mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	127% 533mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	75.4% 1.73mg	43% 0.99mg	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	19% 132mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	9.76% 332mg	3400mg per day for Men 19-50 years
Selenium	4941% 2717μg	13.4% 7.37μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.75mg	9.54% 1.05mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	0.12% 4.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Cookies, chocolate sandwich, with creme filling, regular per 5 oz

Compare the macro and micronutrient content in 5 oz of Brazilnuts versus 5 oz of Cookies, chocolate sandwich, with creme filling, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Brazilnuts vs Cookies, chocolate sandwich, with creme filling, regular:

• 5 ounces of Brazilnuts have 3.1 times more Vitamin B1, 4.4 times more Vitamin B6 and 2.3 times more Vitamin E than Cookies, chocolate sandwich, with creme filling, regular.
• While 5 oz of Cookies, chocolate sandwich, with creme filling, regular contain 6.8 times more Vitamin B2, 8.8 times more Vitamin B3, 1.5 times more Vitamin B5, 2.8 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, chocolate sandwich, with creme filling, regular have insufficient amounts of Vitamin B6
• Both Dried Brazilnuts as well as Cookies, chocolate sandwich, with creme filling, regular 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, chocolate sandwich, with creme filling, regular:

• 5 ounces of Brazilnuts have 7.6 times more Calcium, 5.2 times more Copper, 8 times more Magnesium, 1.7 times more Manganese, 7.8 times more Phosphorus, 2.8 times more Potassium, 368.7 times more Selenium and 5.5 times more Zinc than Cookies, chocolate sandwich, with creme filling, regular.
• While 5 oz of Cookies, chocolate sandwich, with creme filling, regular contain 5 times more Iron and 129.3 times more Sodium than Dried Brazilnuts.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Brazilnuts have 1.4 times more Energy, 3.5 times more Fat, 2.9 times more Saturated Fat, 7.5 times more Omega 6, 2.6 times more Fiber and 2.7 times more Protein than Cookies, chocolate sandwich, with creme filling, regular.
• While 5 oz of Cookies, chocolate sandwich, with creme filling, regular contain 8.3 times more Omega 3, 6 times more Carbohydrate and 17.5 times more Sugars than Dried Brazilnuts.