Comparing Nutrients in 1 pound Brazilnuts VS Millet Flour

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Millet Flour	11%	10%	79%

Macro Nutrients

	Brazilnuts	Millet Flour	Recommended Dietary Allowance
Energy	103% 2989kcal	59.7% 1733kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	20% 19.3g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	7.6% 2.43g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	68% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	262% 341g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	10.4% 7.53g	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% 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	% 5.7g	g per day for Men 19-50 years
Sucrose	% 10.6g	% 1.36g	g per day for Men 19-50 years
Fiber	89.5% 34g	41.8% 16g	38g per day for Men 19-50 years
Protein	116% 65g	87% 48.8g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Millet Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	156% 1.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	171% 27.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	115% 5.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	130% 1.7mg	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	25% 100μg	47.6% 191μg	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	3.53% 3.18mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	171% 25.6mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Millet Flour	Recommended Dietary Allowance
Calcium	72.6% 726mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	270% 2.43mg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	198% 4.54mg	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	470% 3289mg	185% 1293mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	270% 148μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	108% 12mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	1.06% 39.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Millet Flour per 1 lb

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

Lets compare vitamin content per 1 pound of Brazilnuts vs Millet Flour:

• 1 pound of Brazilnuts has 1.5 times more Vitamin B1 and 51.4 times more Vitamin E than Millet Flour.
• While 1 lb of Millet flour contains 2.1 times more Vitamin B2, 20.4 times more Vitamin B3, 6.9 times more Vitamin B5, 3.7 times more Vitamin B6 and 1.9 times more Vitamin B9 than Dried Brazilnuts.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3
• 1 pound of Millet Flour have insufficient amounts of Vitamin E
• Both Dried Brazilnuts as well as Millet flour have insufficient amounts of Vitamin C and Vitamin K in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Millet Flour:

• 1 pound of Brazilnuts has 11.4 times more Calcium, 3.3 times more Copper, 3.2 times more Magnesium, 1.2 times more Manganese, 2.5 times more Phosphorus, 2.9 times more Potassium, 58.6 times more Selenium and 1.5 times more Zinc than Millet Flour.
• While 1 lb of Millet flour contains 1.6 times more Iron than Dried Brazilnuts.
• 1 pound of Millet Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 1.7 times more Energy, 15.8 times more Fat, 30.1 times more Saturated Fat, 9.5 times more Omega 6, 1.4 times more Sugars, 2.1 times more Fiber and 1.3 times more Protein than Millet Flour.
• While 1 lb of Millet flour contains 6.4 times more Carbohydrate than Dried Brazilnuts.
• Both Brazilnuts and Millet Flour offer comparable quantities of Omega 3 per one pound.