Comparing Nutrients in 300 calories Brazilnuts VS Rice Flour

Weight per 300 calories

• Brazilnuts: 45.5g
• Rice Flour: 82g

Brazilnuts have 1.8 times more energy per 100g than Rice Flour. It has very high energy density when compared to other foods. Unenriched White Rice Flour having high energy density.

Discover which food has more nutrients per 300 calories - Brazilnuts or Rice Flour?

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Rice Flour	7%	4%	89%

Macro Nutrients

	Brazilnuts	Rice Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	31.5% 30.5g	1.2% 1.16g	97g per day for Men 19-50 years
Saturated Fat	23% 7.34g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	1.02% 0.016g	3.43% 0.055g	1.6g per day for Men 19-50 years
Omega 6	65.2% 11g	1.5% 0.26g	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	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	1.46% 1.06g	0.14% 0.098g	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	5.18% 1.97g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	8.7% 4.88g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Rice Flour	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	9.43% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.23% 0.016mg	1.32% 0.017mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.84% 0.13mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.68% 0.084mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.54% 0.046mg	27.5% 0.36mg	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	0.82% 3.28μg	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% 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	17% 2.57mg	0.6% 0.09mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Rice Flour	Recommended Dietary Allowance
Calcium	7.3% 73mg	0.82% 8.2mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	12% 0.11mg	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	3.6% 0.29mg	8mg per day for Men 19-50 years
Magnesium	40.8% 171mg	6.83% 28.7mg	420mg per day for Men 19-50 years
Manganese	24.2% 0.56mg	42.8% 0.98mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	83% 37.3μg	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	11.5% 80.3mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	1.83% 62.3mg	3400mg per day for Men 19-50 years
Selenium	1587% 873μg	22.5% 12.4μg	55μg per day for Men 19-50 years
Sodium	0.091% 1.37mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	17% 1.85mg	5.96% 0.66mg	11mg per day for Men 19-50 years
Water	0.042% 1.56g	0.26% 9.75g	3700g per day for Men 19-50 years

Brazilnuts VS Rice Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Brazilnuts or Rice Flour?

Lets compare vitamin content per 300 calories of Brazilnuts vs Rice Flour:

• 300 calories of Brazilnuts have 2.5 times more Vitamin B1 and 28.5 times more Vitamin E than Rice Flour.
• While 300 kcal of Unenriched White Rice Flour contain 15.8 times more Vitamin B3, 8 times more Vitamin B5 and 7.8 times more Vitamin B6 than Dried Brazilnuts.
• 300 calories of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B6
• 300 calories of Rice Flour have insufficient amounts of Vitamin E
• Both Dried Brazilnuts as well as Unenriched White Rice Flour have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Brazilnuts vs Rice Flour:

• 300 calories of Brazilnuts have 8.9 times more Calcium, 7.4 times more Copper, 3.9 times more Iron, 6 times more Magnesium, 4.1 times more Phosphorus, 4.8 times more Potassium, 70.5 times more Selenium and 2.8 times more Zinc than Rice Flour.
• While 300 kcal of Unenriched White Rice Flour contain 1.8 times more Manganese than Dried Brazilnuts.
• 300 calories of Rice Flour lack sufficient amounts of Calcium, Iron, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Brazilnuts have 26.2 times more Fat, 23.2 times more Saturated Fat, 43.2 times more Omega 6, 1.7 times more Fiber and 1.3 times more Protein than Rice Flour.
• While 300 kcal of Unenriched White Rice Flour contain 12.3 times more Carbohydrate than Dried Brazilnuts.
• Both Brazilnuts and Rice Flour offer comparable quantities of Energy per 300 calories.
• 300 calories of Brazilnuts provide inadequate amounts of Carbohydrate
• 300 calories of Rice Flour provide inadequate amounts of Omega 6 and Fiber
• Both Dried Brazilnuts as well as Unenriched White Rice Flour provide inadequate amounts of Omega 3 in 300 calories.