Comparing Nutrients in 1 pound Brazilnuts VS Buckwheat

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Brazilnuts VS Buckwheat per 1 lb

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

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

• 1 pound of Brazilnuts has 6.1 times more Vitamin B1 than Buckwheat.
• While 1 lb of Buckwheat contains 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 Dried Brazilnuts.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3
• Both Dried Brazilnuts as well as Buckwheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Buckwheat:

• 1 pound of Brazilnuts has 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 Brazilnuts and Buckwheat 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 Brazilnuts has 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.
• While 1 lb of Buckwheat contains 2.2 times more Omega 3, 6.1 times more Carbohydrate and 1.3 times more Fiber than Dried Brazilnuts.
• Both Brazilnuts and Buckwheat offer comparable quantities of Protein per one pound.