Comparing Nutrients in 1 kilogram Brazilnuts VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Flaxseed	13%	67%	20%

Macro Nutrients

	Brazilnuts	Flaxseed	Recommended Dietary Allowance
Energy	227% 6590kcal	184% 5340kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	435% 422g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	114% 36.6g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	14258% 228g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	347% 59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	222% 289g	130g per day for Men 19-50 years
Sugars	32% 23.3g	21.4% 15.5g	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	% 0g	% 4g	g per day for Men 19-50 years
Sucrose	% 23.3g	% 11.5g	g per day for Men 19-50 years
Fiber	197% 75g	718% 273g	38g per day for Men 19-50 years
Protein	256% 143g	327% 183g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Flaxseed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	514% 6.17mg	1370% 16.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	197% 9.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	364% 4.73mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1127% 338μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55% 220μg	218% 870μg	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	7.78% 7mg	6.67% 6mg	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	377% 56.5mg	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	36% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Flaxseed	Recommended Dietary Allowance
Calcium	160% 1600mg	255% 2550mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	1356% 12mg	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	304% 24.3mg	716% 57.3mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	933% 3920mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	1079% 25mg	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	1036% 7250mg	917% 6420mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	239% 8130mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	462% 254μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	395% 43.4mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	1.9% 69.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Flaxseed per 1 kg

Compare the macro and micronutrient content in 1 kg of Brazilnuts versus 1 kg of Flaxseed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Brazilnuts vs Flaxseed:

• 1 kilogram of Brazilnuts has 18.2 times more Vitamin E than Flaxseed.
• While 1 kg of Flaxseed contains 2.7 times more Vitamin B1, 4.6 times more Vitamin B2, 10.4 times more Vitamin B3, 5.4 times more Vitamin B5, 4.7 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin K than Dried Brazilnuts.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Dried Brazilnuts as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Brazilnuts vs Flaxseed:

• 1 kilogram of Brazilnuts has 1.4 times more Copper and 75.5 times more Selenium than Flaxseed.
• While 1 kg of Flaxseed contains 1.6 times more Calcium, 2.4 times more Iron, 2 times more Manganese and 10 times more Sodium than Dried Brazilnuts.
• Both Brazilnuts and Flaxseed contain similar levels of Magnesium, Phosphorus, Potassium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 1.2 times more Energy, 1.6 times more Fat, 4.4 times more Saturated Fat, 4.1 times more Omega 6 and 1.5 times more Sugars than Flaxseed.
• While 1 kg of Flaxseed contains 633.7 times more Omega 3, 2.5 times more Carbohydrate, 3.6 times more Fiber and 1.3 times more Protein than Dried Brazilnuts.