Comparing Nutrients in 300 calories Brazilnuts VS Unflavored Wheat-based Formulated with Salt

Weight per 300 calories

• Brazilnuts: 45.5g
• Unflavored Wheat-based Formulated with Salt: 48.2g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Brazilnuts or Unflavored Wheat-based Formulated with Salt?

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Unflavored Wheat-based Formulated with Salt	8%	78%	14%

Macro Nutrients

	Brazilnuts	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	31.5% 30.5g	28.7% 28g	97g per day for Men 19-50 years
Saturated Fat	23% 7.34g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	1.02% 0.016g	51% 0.81g	1.6g per day for Men 19-50 years
Omega 6	65.2% 11g	59.5% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.34g	8.8% 11.4g	130g per day for Men 19-50 years
Sugars	1.46% 1.06g	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	% 1.06g	NA	g per day for Men 19-50 years
Fiber	9% 3.4g	6.6% 2.5g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	12% 6.67g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.4% 0.28mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.23% 0.016mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.84% 0.13mg	4.52% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.68% 0.084mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.54% 0.046mg	14.6% 0.19mg	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	2.5% 10μg	17% 68.5μg	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	0.35% 0.32mg	0.054% 0.048mg	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	17% 2.57mg	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	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Calcium	7.3% 73mg	1.25% 12.5mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	9.65% 0.087mg	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	14% 1.1mg	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	40.8% 171mg	6.66% 28mg	420mg per day for Men 19-50 years
Manganese	24.2% 0.56mg	166% 3.8mg	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	47% 330mg	25.6% 179mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	1587% 873μg	NA	55μg per day for Men 19-50 years
Sodium	0.091% 1.37mg	16.2% 244mg	1500mg per day for Men 19-50 years
Zinc	17% 1.85mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.042% 1.56g	0.033% 1.2g	3700g per day for Men 19-50 years

Brazilnuts VS Unflavored Wheat-based Formulated With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Brazilnuts or Unflavored Wheat-based Formulated with Salt?

Lets compare vitamin content per 300 calories of Brazilnuts vs Unflavored Wheat-based Formulated with Salt:

• 300 calories of Brazilnuts have 1.9 times more Vitamin B1 than Unflavored Wheat-based Formulated with Salt.
• While 300 kcal of Unflavored Wheat-based Formulated with Salt contain 9.1 times more Vitamin B2, 4.1 times more Vitamin B6 and 6.8 times more Vitamin B9 than Dried Brazilnuts.
• 300 calories of Brazilnuts have insufficient amounts of Vitamin B2, Vitamin B6 and Vitamin B9
• Both Dried Brazilnuts as well as Unflavored Wheat-based Formulated with Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Brazilnuts vs Unflavored Wheat-based Formulated with Salt:

• 300 calories of Brazilnuts have 5.8 times more Calcium, 9.1 times more Copper, 6.1 times more Magnesium, 1.8 times more Phosphorus, 2 times more Potassium and 1.3 times more Zinc than Unflavored Wheat-based Formulated with Salt.
• While 300 kcal of Unflavored Wheat-based Formulated with Salt contain 6.9 times more Manganese and 178.3 times more Sodium than Dried Brazilnuts.
• Both Brazilnuts and Unflavored Wheat-based Formulated with Salt contain similar levels of Iron per 300 calories.
• 300 calories of Unflavored Wheat-based Formulated with Salt lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Brazilnuts have 1.8 times more Saturated Fat and 1.4 times more Fiber than Unflavored Wheat-based Formulated with Salt.
• While 300 kcal of Unflavored Wheat-based Formulated with Salt contain 49.6 times more Omega 3 and 2.1 times more Carbohydrate than Dried Brazilnuts.
• Both Brazilnuts and Unflavored Wheat-based Formulated with Salt offer comparable quantities of Energy, Fat, Omega 6 and Protein per 300 calories.
• 300 calories of Brazilnuts provide inadequate amounts of Omega 3 and Carbohydrate