Comparing Nutrients in 5 ounces Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	13%	30%	57%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Brazilnuts	Recommended Dietary Allowance
Energy	21.8% 632kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	6.36% 2.04g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	110% 1.76g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	31.4% 5.34g	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	68.5% 89g	13% 16.6g	130g per day for Men 19-50 years
Sugars	39% 28.3g	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	37.3% 14g	28% 10.6g	38g per day for Men 19-50 years
Protein	38% 21.3g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.4% 0.69mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.4% 0.76mg	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	28.7% 115μg	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% 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	21.7% 3.26mg	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Brazilnuts	Recommended Dietary Allowance
Calcium	0% 0mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	275% 2.47mg	0.9mg per day for Men 19-50 years
Fluoride	0.004% 0.14μg	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	48% 3.83mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	32.7% 137mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	193% 4.45mg	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	67.4% 472mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	48.7% 26.8μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	37.8% 567mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	0.1% 3.9g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors VS Brazilnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors versus 5 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors vs Brazilnuts:

• 5 ounces of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have 4.7 times more Vitamin B2, 8.1 times more Vitamin B3, 5.3 times more Vitamin B5, 5.3 times more Vitamin B6, 3.7 times more Vitamin B9 and more Vitamin K than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 1.3 times more Vitamin B1 and 2.5 times more Vitamin E than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors vs Brazilnuts:

• 5 ounces of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have 2.6 times more Manganese and 133.3 times more Sodium than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain more Calcium, 2.6 times more Copper, 3.9 times more Magnesium, 2.2 times more Phosphorus, 101.4 times more Selenium and 1.4 times more Zinc than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors and Brazilnuts contain similar levels of Iron and Potassium per five ounces.
• 5 ounces of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have 34.5 times more Omega 3, 5.3 times more Carbohydrate, 8.6 times more Sugars and 1.3 times more Fiber than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 1.5 times more Energy, 4.5 times more Fat, 11.2 times more Saturated Fat and 6.5 times more Omega 6 than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors and Brazilnuts offer comparable quantities of Protein per five ounces.