Comparing Nutrients in 1 kilogram Brazilnuts VS Whole Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Whole Sorghum Flour	9%	8%	83%

Macro Nutrients

	Brazilnuts	Whole Sorghum Flour	Recommended Dietary Allowance
Energy	227% 6590kcal	124% 3590kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	34.4% 33.4g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	16.5% 5.3g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	78.6% 13.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	590% 766g	130g per day for Men 19-50 years
Sugars	32% 23.3g	26.8% 19.4g	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	2.2% 1.6g	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	% 13g	g per day for Men 19-50 years
Sucrose	% 23.3g	% 4.7g	g per day for Men 19-50 years
Fiber	197% 75g	174% 66g	38g per day for Men 19-50 years
Protein	256% 143g	151% 84.3g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Whole Sorghum Flour	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	274% 3.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	281% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	108% 5.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	250% 3.25mg	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	55% 220μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.78% 7mg	8.9% 8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	377% 56.5mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	53.3% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Whole Sorghum Flour	Recommended Dietary Allowance
Calcium	160% 1600mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	281% 2.53mg	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	393% 31.4mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	293% 1230mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	547% 12.6mg	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	397% 2780mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	95% 3240mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	222% 122μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	148% 16.3mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	2.77% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Whole Sorghum Flour per 1 kg

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

Lets compare vitamin content per 1 kilogram of Brazilnuts vs Whole Sorghum Flour:

• 1 kilogram of Brazilnuts has 1.9 times more Vitamin B1 and 11.3 times more Vitamin E than Whole Sorghum Flour.
• While 1 kg of Whole-grain Sorghum Flour contains 1.7 times more Vitamin B2, 15.2 times more Vitamin B3, 2.9 times more Vitamin B5, 3.2 times more Vitamin B6 and more Vitamin K than Dried Brazilnuts.
• Both Brazilnuts and Whole Sorghum Flour provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Dried Brazilnuts as well as Whole-grain Sorghum Flour have insufficient amounts of Vitamin A and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Brazilnuts vs Whole Sorghum Flour:

• 1 kilogram of Brazilnuts has 13.3 times more Calcium, 6.9 times more Copper, 3.1 times more Magnesium, 2.6 times more Phosphorus, 2 times more Potassium, 157.1 times more Selenium and 2.5 times more Zinc than Whole Sorghum Flour.
• While 1 kg of Whole-grain Sorghum Flour contains 1.3 times more Iron than Dried Brazilnuts.
• Both Brazilnuts and Whole Sorghum Flour contain similar levels of Manganese per one kilogram.
• 1 kilogram of Whole Sorghum Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 1.8 times more Energy, 20.1 times more Fat, 30.6 times more Saturated Fat, 18.2 times more Omega 6, 1.2 times more Sugars and 1.7 times more Protein than Whole Sorghum Flour.
• While 1 kg of Whole-grain Sorghum Flour contains 1.7 times more Omega 3 and 6.5 times more Carbohydrate than Dried Brazilnuts.
• Both Brazilnuts and Whole Sorghum Flour offer comparable quantities of Fiber per one kilogram.