Comparing Nutrients in 1 pound Buckwheat VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Buckwheat	14%	8%	78%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Buckwheat	Brazilnuts	Recommended Dietary Allowance
Energy	53.6% 1556kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.36g	229% 73g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	25.6% 4.36g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	249% 324g	41% 53.3g	130g per day for Men 19-50 years
Sugars	NA	14.6% 10.6g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 10.6g	g per day for Men 19-50 years
Fiber	119% 45.4g	89.5% 34g	38g per day for Men 19-50 years
Protein	107% 60g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Buckwheat	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	199% 32mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.58mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	281% 84.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34% 136μg	25% 100μg	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	3.53% 3.18mg	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	NA	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat	Brazilnuts	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	878% 7.9mg	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	125% 9.98mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	249% 1048mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	256% 5.9mg	241% 5.55mg	2.3mg per day for Men 19-50 years
Molybdenum	556% 250μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	225% 1574mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	61.4% 2087mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	68.5% 37.6μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	1.2% 44.2g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat VS Brazilnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Buckwheat versus 1 lb of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Buckwheat vs Brazilnuts:

• 1 pound of Buckwheat has 12.1 times more Vitamin B2, 23.8 times more Vitamin B3, 6.7 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.4 times more Vitamin B9 than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 6.1 times more Vitamin B1 than Buckwheat.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3
• Both Buckwheat as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Buckwheat vs Brazilnuts:

• 1 lb of Dried Brazilnuts contains 8.9 times more Calcium, 1.6 times more Copper, 1.6 times more Magnesium, 2.1 times more Phosphorus, 1.4 times more Potassium, 231 times more Selenium and 1.7 times more Zinc than Buckwheat.
• Both Buckwheat and Brazilnuts contain similar levels of Iron and Manganese per one pound.
• 1 pound of Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Buckwheat has 2.2 times more Omega 3, 6.1 times more Carbohydrate and 1.3 times more Fiber than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.9 times more Energy, 19.7 times more Fat, 21.8 times more Saturated Fat and 25.4 times more Omega 6 than Buckwheat.
• Both Buckwheat and Brazilnuts offer comparable quantities of Protein per one pound.