Comparing Nutrients in 1 pound Oat Flour VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Oat Flour	15%	20%	65%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Oat Flour	Brazilnuts	Recommended Dietary Allowance
Energy	63% 1833kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	42.6% 41.4g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	22.8% 7.3g	229% 73g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	85% 14.4g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	41% 53.3g	130g per day for Men 19-50 years
Sugars	5% 3.63g	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	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	% 0.45g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 10.6g	g per day for Men 19-50 years
Fiber	77.6% 29.5g	89.5% 34g	38g per day for Men 19-50 years
Protein	119% 66.5g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Oat 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	262% 3.14mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.8% 6.7mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.6% 0.57mg	35.2% 0.46mg	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	36.3% 145μg	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	21% 3.18mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Flour	Brazilnuts	Recommended Dietary Allowance
Calcium	25% 249mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	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	227% 18mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	156% 653mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	793% 18.2mg	241% 5.55mg	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	293% 2050mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	49.5% 1683mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	1.05% 38.8g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Flour VS Brazilnuts per 1 lb

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

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

• 1 pound of Oat Flour has 3.6 times more Vitamin B2, 5 times more Vitamin B3, 1.2 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin K than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 8.1 times more Vitamin E than Partially Debranned Oat Flour.
• Both Oat Flour and Brazilnuts provide similar amounts of Vitamin B1 and Vitamin B5 per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Partially Debranned Oat Flour 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 Oat Flour vs Brazilnuts:

• 1 pound of Oat Flour has 1.6 times more Iron and 3.3 times more Manganese than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 2.9 times more Calcium, 4 times more Copper, 2.6 times more Magnesium, 1.6 times more Phosphorus, 1.8 times more Potassium, 56.4 times more Selenium and 1.3 times more Zinc than Partially Debranned Oat Flour.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oat Flour has 4 times more Omega 3 and 5.6 times more Carbohydrate than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.6 times more Energy, 7.4 times more Fat, 10 times more Saturated Fat, 7.6 times more Omega 6 and 2.9 times more Sugars than Partially Debranned Oat Flour.
• Both Oat Flour and Brazilnuts offer comparable quantities of Fiber and Protein per one pound.