Comparing Nutrients in 100 calories Brazilnuts VS Unflavored Wheat-based Formulated with Salt

Weight per 100 calories

• Brazilnuts: 15g
• Unflavored Wheat-based Formulated with Salt: 16g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Brazilnuts or Unflavored Wheat-based Formulated with Salt?

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Unflavored Wheat-based Formulated with Salt	8%	78%	14%

Macro Nutrients

	Brazilnuts	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	9.56% 9.28g	97g per day for Men 19-50 years
Saturated Fat	7.65% 2.45g	4.37% 1.4g	32g per day for Men 19-50 years
Omega 3	0.34% 0.005g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	21.7% 3.7g	20% 3.37g	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	2.93% 3.8g	130g per day for Men 19-50 years
Sugars	0.49% 0.35g	NA	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	NA	g per day for Men 19-50 years
Fiber	3% 1.14g	2.2% 0.84g	38g per day for Men 19-50 years
Protein	3.9% 2.17g	3.97% 2.22g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Unflavored Wheat-based Formulated with Salt	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	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.41% 0.005mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.28% 0.045mg	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.56% 0.028mg	1% 0.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.18% 0.015mg	4.87% 0.063mg	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	0.83% 3.34μg	5.7% 23μg	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	0.018% 0.016mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Calcium	2.43% 24.3mg	0.42% 4.2mg	1000mg per day for Men 19-50 years
Copper	29.4% 0.26mg	3.2% 0.029mg	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	4.82% 0.39mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57mg	2.22% 9.32mg	420mg per day for Men 19-50 years
Manganese	8.07% 0.19mg	55.4% 1.27mg	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	15.7% 110mg	8.52% 59.6mg	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	1.5% 51mg	3400mg per day for Men 19-50 years
Selenium	529% 291μg	NA	55μg per day for Men 19-50 years
Sodium	0.03% 0.46mg	5.4% 81mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	4.3% 0.47mg	11mg per day for Men 19-50 years
Water	0.014% 0.52g	0.011% 0.4g	3700g per day for Men 19-50 years

Brazilnuts VS Unflavored Wheat-based Formulated With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Brazilnuts or Unflavored Wheat-based Formulated with Salt?

Lets compare vitamin content per 100 calories of Brazilnuts vs Unflavored Wheat-based Formulated with Salt:

• 100 calories of Brazilnuts have 1.9 times more Vitamin B1 than Unflavored Wheat-based Formulated with Salt.
• While 100 kcal of Unflavored Wheat-based Formulated with Salt contain 9.1 times more Vitamin B2, 4.1 times more Vitamin B6 and 6.8 times more Vitamin B9 than Dried Brazilnuts.
• 100 calories of Brazilnuts have insufficient amounts of Vitamin B2, Vitamin B6 and Vitamin B9
• Both Dried Brazilnuts as well as Unflavored Wheat-based Formulated with Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Brazilnuts vs Unflavored Wheat-based Formulated with Salt:

• 100 calories of Brazilnuts have 5.8 times more Calcium, 9.1 times more Copper, 6.1 times more Magnesium, 1.8 times more Phosphorus, 2 times more Potassium and 1.3 times more Zinc than Unflavored Wheat-based Formulated with Salt.
• While 100 kcal of Unflavored Wheat-based Formulated with Salt contain 6.9 times more Manganese and 178.3 times more Sodium than Dried Brazilnuts.
• Both Brazilnuts and Unflavored Wheat-based Formulated with Salt contain similar levels of Iron per 100 calories.
• 100 calories of Unflavored Wheat-based Formulated with Salt lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Brazilnuts have 1.8 times more Saturated Fat and 1.4 times more Fiber than Unflavored Wheat-based Formulated with Salt.
• While 100 kcal of Unflavored Wheat-based Formulated with Salt contain 49.6 times more Omega 3 and 2.1 times more Carbohydrate than Dried Brazilnuts.
• Both Brazilnuts and Unflavored Wheat-based Formulated with Salt offer comparable quantities of Energy, Fat, Omega 6 and Protein per 100 calories.
• 100 calories of Brazilnuts provide inadequate amounts of Omega 3 and Carbohydrate