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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Enriched Unbleached 11.5% Protein White (industrial) Wheat 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	613% 7.36mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	342% 4.45mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	372% 59.5mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.05mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	77.7% 1mg	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	425% 1700μg	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.78% 7mg	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	25.3% 3.8mg	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour	Brazilnuts	Recommended Dietary Allowance
Calcium	20% 200mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	1937% 17.4mg	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	633% 50.6mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	295% 6.8mg	532% 12.2mg	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	160% 1120mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	40.6% 1380mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	500% 275μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	76.4% 8.4mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	3.43% 127g	0.92% 34.2g	3700g per day for Men 19-50 years

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

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

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

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

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

• 1 kilogram of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour has 2.1 times more Iron than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 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.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour has 6.3 times more Carbohydrate than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 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 and 3.1 times more Fiber than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour.
• Both Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour and Brazilnuts offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3