Comparing Nutrients in 1 pound Whole Soft Wheat Flour VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Whole Soft Wheat Flour	11%	5%	84%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Whole Soft Wheat Flour	Brazilnuts	Recommended Dietary Allowance
Energy	52% 1506kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.85g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	229% 73g	32g per day for Men 19-50 years
Omega 3	NA	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	260% 338g	41% 53.3g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	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	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	156% 59.4g	89.5% 34g	38g per day for Men 19-50 years
Protein	78% 43.6g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Whole Soft 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	112% 1.35mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	152% 24.3mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.6% 0.87mg	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	31.8% 127μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	16% 2.4mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Soft Wheat Flour	Brazilnuts	Recommended Dietary Allowance
Calcium	15% 150mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	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	210% 17mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	126% 531mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	670% 15.4mg	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	209% 1465mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	52.6% 1787mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	105% 57.6μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	122% 13.4mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	1.52% 56.3g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Soft Wheat Flour VS Brazilnuts per 1 lb

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

• 1 pound of Whole Soft Wheat Flour has 5.4 times more Vitamin B2, 18.1 times more Vitamin B3, 5.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.3 times more Vitamin B9 than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 2.1 times more Vitamin B1 and 10.7 times more Vitamin E than Soft Wheat Whole Grain Flour.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3
• Both Soft Wheat Whole Grain Flour as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Whole Soft Wheat Flour vs Brazilnuts:

• 1 pound of Whole Soft Wheat Flour has 1.5 times more Iron and 2.8 times more Manganese than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 4.8 times more Calcium, 3.7 times more Copper, 3.2 times more Magnesium, 2.2 times more Phosphorus, 1.7 times more Potassium, 150.9 times more Selenium and 1.4 times more Zinc than Soft Wheat Whole Grain Flour.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Whole Soft Wheat Flour has 6.3 times more Carbohydrate and 1.7 times more Fiber than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 2 times more Energy, 34.4 times more Fat, 37.5 times more Saturated Fat, 2.3 times more Sugars and 1.5 times more Protein than Soft Wheat Whole Grain Flour.