Comparing Nutrients in 500 calories Buckwheat Flour VS Brazilnuts

Weight per 500 calories

• Buckwheat Flour: 149g
• Brazilnuts: 76g

Dried Brazilnuts have 2 times more energy per unit of mass than Whole-groat Buckwheat Flour, which is very high in comparison to other foods. Buckwheat Flour having high energy density.

Discover which food has more nutrients per 500 calories - Buckwheat Flour or Brazilnuts?

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Buckwheat Flour	Brazilnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.77% 4.63g	52.5% 51g	97g per day for Men 19-50 years
Saturated Fat	3.16% 1g	38.3% 12.2g	32g per day for Men 19-50 years
Omega 3	6.62% 0.11g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	109% 18.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	6.85% 8.9g	130g per day for Men 19-50 years
Sugars	5.35% 3.9g	2.44% 1.77g	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	% 2.54g	% 1.77g	g per day for Men 19-50 years
Fiber	39.3% 15g	15% 5.7g	38g per day for Men 19-50 years
Protein	33.6% 19g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Buckwheat 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	52% 0.62mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	2.04% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.4% 9.18mg	1.4% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	5.9% 0.077mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	75% 22.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80.6μg	4.17% 16.7μg	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	0.59% 0.53mg	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	3.2% 0.48mg	28.6% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Brazilnuts	Recommended Dietary Allowance
Calcium	6.1% 61mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	85.4% 0.77mg	147% 1.32mg	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	75.7% 6.06mg	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	89% 375mg	68% 285mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	40.3% 0.93mg	2.3mg per day for Men 19-50 years
Molybdenum	148% 66.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	72% 503mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	25.3% 861mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.5μg	2645% 1454μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.4mg	0.15% 2.28mg	1500mg per day for Men 19-50 years
Zinc	42.3% 4.66mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	0.07% 2.6g	3700g per day for Men 19-50 years

Buckwheat Flour VS Brazilnuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Buckwheat Flour or Brazilnuts?

Lets compare vitamin content per 500 calories of Buckwheat Flour vs Brazilnuts:

• 500 calories of Buckwheat Flour have 1.3 times more Vitamin B1, 10.7 times more Vitamin B2, 41 times more Vitamin B3, 4.7 times more Vitamin B5, 11.3 times more Vitamin B6 and 4.8 times more Vitamin B9 than Brazilnuts.
• While 500 kcal of Dried Brazilnuts contain 9 times more Vitamin E than Whole-groat Buckwheat Flour.
• 500 calories of Buckwheat Flour have insufficient amounts of Vitamin E
• 500 calories of Brazilnuts have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Whole-groat Buckwheat Flour as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Buckwheat Flour vs Brazilnuts:

• 500 calories of Buckwheat Flour have 3.3 times more Iron, 1.3 times more Magnesium, 3.3 times more Manganese, 1.7 times more Potassium and 1.5 times more Zinc than Brazilnuts.
• While 500 kcal of Dried Brazilnuts contain 2 times more Calcium, 1.7 times more Copper and 171 times more Selenium than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Brazilnuts contain similar levels of Phosphorus per 500 calories.
• 500 calories of Buckwheat Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Buckwheat Flour have 11.8 times more Carbohydrate, 2.6 times more Fiber and 1.7 times more Protein than Brazilnuts.
• While 500 kcal of Dried Brazilnuts contain 11 times more Fat, 12.1 times more Saturated Fat and 14.1 times more Omega 6 than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Brazilnuts offer comparable quantities of Energy per 500 calories.
• 500 calories of Buckwheat Flour provide inadequate amounts of Omega 6
• 500 calories of Brazilnuts provide inadequate amounts of Carbohydrate
• Both Whole-groat Buckwheat Flour as well as Dried Brazilnuts provide inadequate amounts of Omega 3 in 500 calories.