Comparing Nutrients in 1 kilogram Whole Wheat Flour VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Whole Wheat Flour	Brazilnuts	Recommended Dietary Allowance
Energy	117% 3400kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	504% 161g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	64.3% 11g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	554% 720g	90% 117g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	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	0.69% 0.5g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 23.3g	g per day for Men 19-50 years
Fiber	282% 107g	197% 75g	38g per day for Men 19-50 years
Protein	236% 132g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Whole 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	418% 5mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	310% 49.6mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.03mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	313% 4.07mg	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	110% 440μg	55% 220μg	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	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	47.3% 7.1mg	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Brazilnuts	Recommended Dietary Allowance
Calcium	34% 340mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	456% 4.1mg	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	450% 36mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	326% 1370mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	1768% 40.7mg	532% 12.2mg	2.3mg per day for Men 19-50 years
Molybdenum	1300% 585μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	510% 3570mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	107% 3630mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	1124% 618μg	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	236% 26mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Wheat Flour VS Brazilnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Whole 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 Whole Wheat Flour vs Brazilnuts:

• 1 kilogram of Whole Wheat Flour has 4.7 times more Vitamin B2, 16.8 times more Vitamin B3, 3.3 times more Vitamin B5, 4 times more Vitamin B6 and 2 times more Vitamin B9 than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 8 times more Vitamin E than Whole-grain Wheat Flour.
• Both Whole Wheat Flour and Brazilnuts provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3
• Both Whole-grain Wheat Flour as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

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

• 1 kilogram of Whole Wheat Flour has 1.5 times more Iron and 3.3 times more Manganese than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 4.7 times more Calcium, 4.3 times more Copper, 2.7 times more Magnesium, 2 times more Phosphorus, 1.8 times more Potassium, 31 times more Selenium and 1.6 times more Zinc than Whole-grain Wheat Flour.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole Wheat Flour has 2 times more Omega 3, 6.1 times more Carbohydrate and 1.4 times more Fiber than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 1.9 times more Energy, 26.8 times more Fat, 37.5 times more Saturated Fat, 22.3 times more Omega 6 and 5.7 times more Sugars than Whole-grain Wheat Flour.
• Both Whole Wheat Flour and Brazilnuts offer comparable quantities of Protein per one kilogram.