Comparing Nutrients in 300 calories Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour VS Brazilnuts

Weight per 300 calories

• Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour: 82.6g
• Brazilnuts: 45.5g

Dried Brazilnuts have 1.8 times more energy per unit of mass than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour, which is very high in comparison to other foods. Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour having high energy density.

Discover which food has more nutrients per 300 calories - Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour or Brazilnuts?

Macros Ratio

	Protein	Fat	Carbs
Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour	13%	4%	83%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour	Brazilnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	31.5% 30.5g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	23% 7.34g	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	1.02% 0.016g	1.6g per day for Men 19-50 years
Omega 6	3.56% 0.61g	65.2% 11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	4.1% 5.34g	130g per day for Men 19-50 years
Sugars	1.28% 0.93g	1.46% 1.06g	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	0.034% 0.025g	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	% 0.025g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.12g	% 1.06g	g per day for Men 19-50 years
Fiber	5.2% 2g	9% 3.4g	38g per day for Men 19-50 years
Protein	17% 9.5g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Enriched Unbleached 11.5% Protein White (industrial) 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	50.7% 0.61mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	0.84% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.33mg	1.68% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.03% 0.026mg	3.54% 0.046mg	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	35% 140μg	2.5% 10μg	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	0.35% 0.32mg	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	2.1% 0.31mg	17% 2.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour	Brazilnuts	Recommended Dietary Allowance
Calcium	1.65% 16.5mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	88% 0.79mg	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	52.3% 4.2mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	5.9% 24.8mg	40.8% 171mg	420mg per day for Men 19-50 years
Manganese	24.4% 0.56mg	24.2% 0.56mg	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	13.2% 93mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	3.35% 114mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	41.3% 22.7μg	1587% 873μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.65mg	0.091% 1.37mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	17% 1.85mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.042% 1.56g	3700g per day for Men 19-50 years

Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour VS Brazilnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour or Brazilnuts?

Lets compare vitamin content per 300 calories of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour vs Brazilnuts:

• 300 calories of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour have 2.2 times more Vitamin B1, 23.1 times more Vitamin B2, 36.6 times more Vitamin B3, 4 times more Vitamin B5 and 14 times more Vitamin B9 than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 8.2 times more Vitamin E than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour.
• 300 calories of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin E
• 300 calories of Brazilnuts have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour vs Brazilnuts:

• 300 calories of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour have 3.8 times more Iron than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 4.4 times more Calcium, 6 times more Copper, 6.9 times more Magnesium, 3.6 times more Phosphorus, 2.6 times more Potassium, 38.4 times more Selenium and 2.7 times more Zinc than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour.
• Both Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour and Brazilnuts contain similar levels of Manganese per 300 calories.
• 300 calories of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour have 11.4 times more Carbohydrate and 1.5 times more Protein than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 25.5 times more Fat, 33.2 times more Saturated Fat, 18.3 times more Omega 6 and 1.7 times more Fiber than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour.
• Both Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour and Brazilnuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 6 and Fiber
• 300 calories of Brazilnuts provide inadequate amounts of Carbohydrate
• Both Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour as well as Dried Brazilnuts provide inadequate amounts of Omega 3 in 300 calories.