Comparing Nutrients in 14 ounces Oat Flour VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Oat Flour	15%	20%	65%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Oat Flour	Brazilnuts	Recommended Dietary Allowance
Energy	55.3% 1603kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	37.3% 36g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	20% 6.38g	200% 64g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	74.4% 12.6g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 261g	36% 46.6g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	12.8% 9.25g	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	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	% 0.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 2g	% 9.25g	g per day for Men 19-50 years
Fiber	68% 25.8g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	104% 58g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Oat Flour	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	229% 2.75mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	31% 0.4mg	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	31.8% 127μg	22% 87.3μg	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	3.1% 2.78mg	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	18.5% 2.78mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Flour	Brazilnuts	Recommended Dietary Allowance
Calcium	22% 218mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	193% 1.73mg	769% 6.9mg	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	198% 16mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	694% 16mg	211% 4.85mg	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	256% 1794mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	43.3% 1472mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	245% 135μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	146% 16mg	11mg per day for Men 19-50 years
Water	0.92% 34g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Flour VS Brazilnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Oat Flour versus 14 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oat Flour vs Brazilnuts:

• 14 ounces of Oat Flour have 3.6 times more Vitamin B2, 5 times more Vitamin B3, 1.2 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin K than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 8.1 times more Vitamin E than Partially Debranned Oat Flour.
• Both Oat Flour and Brazilnuts provide similar amounts of Vitamin B1 and Vitamin B5 per 14 ounces.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Partially Debranned Oat Flour as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oat Flour vs Brazilnuts:

• 14 ounces of Oat Flour have 1.6 times more Iron and 3.3 times more Manganese than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 2.9 times more Calcium, 4 times more Copper, 2.6 times more Magnesium, 1.6 times more Phosphorus, 1.8 times more Potassium, 56.4 times more Selenium and 1.3 times more Zinc than Partially Debranned Oat Flour.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oat Flour have 4 times more Omega 3 and 5.6 times more Carbohydrate than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 1.6 times more Energy, 7.4 times more Fat, 10 times more Saturated Fat, 7.6 times more Omega 6 and 2.9 times more Sugars than Partially Debranned Oat Flour.
• Both Oat Flour and Brazilnuts offer comparable quantities of Fiber and Protein per 14 ounces.