Comparing Nutrients in 1 kilogram Brazilnuts VS Low-fat Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Low-fat Soy Flour	50%	20%	30%

Macro Nutrients

	Brazilnuts	Low-fat Soy Flour	Recommended Dietary Allowance
Energy	227% 6590kcal	128% 3720kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	92% 89g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	40.3% 13g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	347% 5.55g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	215% 36.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	236% 306g	130g per day for Men 19-50 years
Sugars	32% 23.3g	129% 93g	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	% 23.3g	NA	g per day for Men 19-50 years
Fiber	197% 75g	421% 160g	38g per day for Men 19-50 years
Protein	256% 143g	889% 498g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Low-fat Soy Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	514% 6.17mg	907% 11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	184% 29.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	310% 15.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	808% 10.5mg	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	723% 2890μg	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	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	377% 56.5mg	36.7% 5.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	32.5% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Low-fat Soy Flour	Recommended Dietary Allowance
Calcium	160% 1600mg	285% 2850mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	1778% 16mg	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	1025% 82mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	679% 2850mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	1370% 31.5mg	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	964% 6750mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	615% 20900mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	1071% 589μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	373% 41mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	1.25% 46g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Low-fat Soy Flour per 1 kg

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

Lets compare vitamin content per 1 kilogram of Brazilnuts vs Low-fat Soy Flour:

• 1 kilogram of Brazilnuts has 10.3 times more Vitamin E than Low-fat Soy Flour.
• While 1 kg of Low-fat Soy Flour contains 1.8 times more Vitamin B1, 8 times more Vitamin B2, 10 times more Vitamin B3, 8.4 times more Vitamin B5, 10.4 times more Vitamin B6, 13.1 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 Low-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Brazilnuts vs Low-fat Soy Flour:

• 1 kilogram of Brazilnuts has 1.3 times more Magnesium and 32.5 times more Selenium than Low-fat Soy Flour.
• While 1 kg of Low-fat Soy Flour contains 1.8 times more Calcium, 3.4 times more Iron, 2.6 times more Manganese and 3.2 times more Potassium than Dried Brazilnuts.
• Both Brazilnuts and Low-fat Soy Flour contain similar levels of Copper, Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 1.8 times more Energy, 7.5 times more Fat, 12.5 times more Saturated Fat and 6.7 times more Omega 6 than Low-fat Soy Flour.
• While 1 kg of Low-fat Soy Flour contains 15.4 times more Omega 3, 2.6 times more Carbohydrate, 4 times more Sugars, 2.1 times more Fiber and 3.5 times more Protein than Dried Brazilnuts.