Comparing Nutrients in 100 calories Brazilnuts VS Buckwheat Flour

Weight per 100 calories

• Brazilnuts: 15g
• Buckwheat Flour: 30g

Brazilnuts have 2 times more energy per 100g than Buckwheat Flour. It has very high energy density when compared to other foods. Whole-groat Buckwheat Flour having high energy density.

Discover which food has more nutrients per 100 calories - Brazilnuts or Buckwheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	Brazilnuts	Buckwheat Flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	0.95% 0.93g	97g per day for Men 19-50 years
Saturated Fat	7.65% 2.45g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	0.34% 0.005g	1.32% 0.021g	1.6g per day for Men 19-50 years
Omega 6	21.7% 3.7g	1.54% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.37% 1.8g	16.2% 21g	130g per day for Men 19-50 years
Sugars	0.49% 0.35g	1.07% 0.78g	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	% 0.35g	% 0.51g	g per day for Men 19-50 years
Fiber	3% 1.14g	7.86% 3g	38g per day for Men 19-50 years
Protein	3.9% 2.17g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	10.4% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.41% 0.005mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.28% 0.045mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.56% 0.028mg	2.63% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.18% 0.015mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15% 4.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.83% 3.34μg	4.03% 16μg	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	0.12% 0.11mg	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	5.7% 0.86mg	0.64% 0.096mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.74% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Buckwheat Flour	Recommended Dietary Allowance
Calcium	2.43% 24.3mg	1.22% 12.2mg	1000mg per day for Men 19-50 years
Copper	29.4% 0.26mg	17% 0.15mg	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	4.6% 0.37mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	8.07% 0.19mg	26.3% 0.61mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	29.6% 13.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.7% 110mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	5.07% 172mg	3400mg per day for Men 19-50 years
Selenium	529% 291μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.03% 0.46mg	0.22% 3.3mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	8.47% 0.93mg	11mg per day for Men 19-50 years
Water	0.014% 0.52g	0.09% 3.33g	3700g per day for Men 19-50 years

Brazilnuts VS Buckwheat Flour Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Brazilnuts or Buckwheat Flour?

Lets compare vitamin content per 100 calories of Brazilnuts vs Buckwheat Flour:

• 100 calories of Brazilnuts have 9 times more Vitamin E than Buckwheat Flour.
• While 100 kcal of Whole-groat Buckwheat Flour contain 1.3 times more Vitamin B1, 10.7 times more Vitamin B2, 41 times more Vitamin B3, 4.7 times more Vitamin B5, 11.3 times more Vitamin B6 and 4.8 times more Vitamin B9 than Dried Brazilnuts.
• 100 calories of Brazilnuts have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• 100 calories of Buckwheat Flour have insufficient amounts of Vitamin E
• Both Dried Brazilnuts as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Brazilnuts vs Buckwheat Flour:

• 100 calories of Brazilnuts have 2 times more Calcium, 1.7 times more Copper and 171 times more Selenium than Buckwheat Flour.
• While 100 kcal of Whole-groat Buckwheat Flour contain 3.3 times more Iron, 1.3 times more Magnesium, 3.3 times more Manganese, 1.7 times more Potassium and 1.5 times more Zinc than Dried Brazilnuts.
• Both Brazilnuts and Buckwheat Flour contain similar levels of Phosphorus per 100 calories.
• 100 calories of Buckwheat Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Brazilnuts have 11 times more Fat, 12.1 times more Saturated Fat and 14.1 times more Omega 6 than Buckwheat Flour.
• While 100 kcal of Whole-groat Buckwheat Flour contain 11.8 times more Carbohydrate, 2.6 times more Fiber and 1.7 times more Protein than Dried Brazilnuts.
• Both Brazilnuts and Buckwheat Flour offer comparable quantities of Energy per 100 calories.
• 100 calories of Brazilnuts provide inadequate amounts of Carbohydrate
• 100 calories of Buckwheat Flour provide inadequate amounts of Omega 6
• Both Dried Brazilnuts as well as Whole-groat Buckwheat Flour provide inadequate amounts of Omega 3 in 100 calories.