Comparing Nutrients in 1 kilogram Brazilnuts VS Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour	13%	4%	83%

Macro Nutrients

	Brazilnuts	Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	227% 6590kcal	125% 3630kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	8.38% 2.68g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	43% 7.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	568% 738g	130g per day for Men 19-50 years
Sugars	32% 23.3g	15.4% 11g	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	0.41% 0.3g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	% 23.3g	% 1.5g	g per day for Men 19-50 years
Fiber	197% 75g	63% 24g	38g per day for Men 19-50 years
Protein	256% 143g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Enriched Unbleached 11.5% Protein White (industrial) Wheat 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	613% 7.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	342% 4.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	372% 59.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	81% 4.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	24.6% 0.32mg	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	425% 1700μg	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	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	25.3% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	160% 1600mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	179% 1.6mg	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	633% 50.6mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	295% 6.8mg	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	160% 1120mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	40.6% 1380mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	500% 275μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	76.4% 8.4mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	3.43% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Brazilnuts versus 1 kg of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Brazilnuts vs Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour:

• 1 kilogram of Brazilnuts has 3.2 times more Vitamin B6 and 14.9 times more Vitamin E than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour.
• While 1 kg of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour contains 12.7 times more Vitamin B2, 20.2 times more Vitamin B3, 2.2 times more Vitamin B5 and 7.7 times more Vitamin B9 than Dried Brazilnuts.
• Both Brazilnuts and Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3
• Both Dried Brazilnuts as well as Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Brazilnuts vs Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour:

• 1 kilogram of Brazilnuts has 8 times more Calcium, 10.8 times more Copper, 12.5 times more Magnesium, 1.8 times more Manganese, 6.5 times more Phosphorus, 4.8 times more Potassium, 69.7 times more Selenium and 4.8 times more Zinc than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour.
• While 1 kg of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour contains 2.1 times more Iron than Dried Brazilnuts.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 1.8 times more Energy, 46.3 times more Fat, 60.2 times more Saturated Fat, 2.1 times more Omega 3, 33.2 times more Omega 6, 2.1 times more Sugars, 3.1 times more Fiber and 1.2 times more Protein than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour.
• While 1 kg of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour contains 6.3 times more Carbohydrate than Dried Brazilnuts.
• 1 kilogram of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3