Comparing Nutrients in 7 ounces Brazilnuts VS Cocoa, dry powder, hi-fat or breakfast, processed with alkali

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Cocoa, dry powder, hi-fat or breakfast, processed with alkali	14%	45%	41%

Macro Nutrients

	Brazilnuts	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Energy	45% 1308kcal	32.8% 951kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	48.5% 47g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	78.4% 25g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	284% 48.3g	8.98% 1.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	76% 99g	130g per day for Men 19-50 years
Sugars	6.38% 4.62g	4.2% 3.04g	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	% 4.62g	NA	g per day for Men 19-50 years
Fiber	39% 15g	177% 67.3g	38g per day for Men 19-50 years
Protein	50.7% 28.4g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	56.5% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	29% 0.38mg	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	11% 43.7μg	19% 75.4μg	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	1.54% 1.4mg	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	74.7% 11.2mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Calcium	31.8% 318mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	384% 3.46mg	796% 7.16mg	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	60.3% 4.82mg	360% 28.8mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	225% 945mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	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	206% 1439mg	215% 1504mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	146% 4979mg	3400mg per day for Men 19-50 years
Selenium	6917% 3804μg	44.4% 24.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	121% 13.3mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Cocoa, dry powder, hi-fat or breakfast, processed with alkali per 7 oz

Compare the macro and micronutrient content in 7 oz of Brazilnuts versus 7 oz of Cocoa, dry powder, hi-fat or breakfast, processed with alkali to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Brazilnuts vs Cocoa, dry powder, hi-fat or breakfast, processed with alkali:

• 7 ounces of Brazilnuts have 7.7 times more Vitamin B1 and 31.4 times more Vitamin E than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While 7 oz of Cocoa, dry powder, hi-fat or breakfast, processed with alkali contain 10.6 times more Vitamin B2, 6.1 times more Vitamin B3, 1.9 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin K than Dried Brazilnuts.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• 7 ounces of Cocoa, dry powder, hi-fat or breakfast, processed with alkali have insufficient amounts of Vitamin E
• Both Dried Brazilnuts as well as Cocoa, dry powder, hi-fat or breakfast, processed with alkali have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Brazilnuts vs Cocoa, dry powder, hi-fat or breakfast, processed with alkali:

• 7 ounces of Brazilnuts have 1.3 times more Calcium and 155.9 times more Selenium than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While 7 oz of Cocoa, dry powder, hi-fat or breakfast, processed with alkali contain 2.1 times more Copper, 6 times more Iron, 1.3 times more Magnesium, 3.8 times more Potassium and 1.7 times more Zinc than Dried Brazilnuts.
• Both Brazilnuts and Cocoa, dry powder, hi-fat or breakfast, processed with alkali contain similar levels of Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brazilnuts have 1.4 times more Energy, 2.8 times more Fat, 1.3 times more Saturated Fat, more Omega 3, 31.7 times more Omega 6 and 1.5 times more Sugars than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While 7 oz of Cocoa, dry powder, hi-fat or breakfast, processed with alkali contain 4.2 times more Carbohydrate and 4.5 times more Fiber than Dried Brazilnuts.
• Both Brazilnuts and Cocoa, dry powder, hi-fat or breakfast, processed with alkali offer comparable quantities of Protein per seven ounces.
• 7 ounces of Cocoa, dry powder, hi-fat or breakfast, processed with alkali provide inadequate amounts of Omega 3