Comparing Nutrients in 5 ounces Snacks, granola bars, soft, almond, confectioners coating VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Snacks, granola bars, soft, almond, confectioners coating	Brazilnuts	Recommended Dietary Allowance
Energy	22.2% 645kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	29.2% 28.3g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	25% 8.03g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.14g	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	65.6% 85.2g	13% 16.6g	130g per day for Men 19-50 years
Sugars	66.5% 48g	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	16% 6.1g	28% 10.6g	38g per day for Men 19-50 years
Protein	21.8% 12g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, almond, confectioners coating	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.3% 0.51mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.85% 0.1mg	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	6.38% 25.5μg	7.8% 31μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	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	72% 10.8mg	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, almond, confectioners coating	Brazilnuts	Recommended Dietary Allowance
Calcium	19.3% 193mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	275% 2.47mg	0.9mg per day for Men 19-50 years
Fluoride	0.089% 3.54μg	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	26.4% 2.1mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	57.5% 1.32mg	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	39% 272mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	16.8% 9.2μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	46% 689mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, soft, almond, confectioners coating VS Brazilnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, granola bars, soft, almond, confectioners coating 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 bars, soft, almond, confectioners coating vs Brazilnuts:

• 5 ounces of Snacks, granola bars, soft, almond, confectioners coating have 10.3 times more Vitamin B2, 4.5 times more Vitamin B3, 2.1 times more Vitamin B5, more Vitamin B12 and 1.3 times more Vitamin E than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 6 times more Vitamin B1 and 1.4 times more Vitamin B6 than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating and Brazilnuts provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin B12
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Snacks, granola bars, soft, almond, confectioners coating vs Brazilnuts:

• 5 ounces of Snacks, granola bars, soft, almond, confectioners coating have 162 times more Sodium than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 5.2 times more Copper, 1.6 times more Iron, 4 times more Magnesium, 1.3 times more Manganese, 3.8 times more Phosphorus, 2.1 times more Potassium, 294.9 times more Selenium and 2.9 times more Zinc than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating and Brazilnuts contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, granola bars, soft, almond, confectioners coating have 5.1 times more Carbohydrate and 14.6 times more Sugars than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 1.4 times more Energy, 3.4 times more Fat, 2.8 times more Saturated Fat, 2.6 times more Omega 3, 6.7 times more Omega 6, 1.7 times more Fiber and 1.7 times more Protein than Snacks, granola bars, soft, almond, confectioners coating.
• 5 ounces of Snacks, granola bars, soft, almond, confectioners coating provide inadequate amounts of Omega 3