Comparing Nutrients in 500 calories Brazilnuts VS Buckwheat Flour

Weight per 500 calories

• Brazilnuts: 76g
• Buckwheat Flour: 149g

Brazilnuts have 2 times more energy per 100g than Buckwheat Flour. It has very high energy density when compared to other foods. Whole-groat Buckwheat Flour having high energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Brazilnuts	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	52% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.04% 0.027mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	57.4% 9.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	75% 22.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.17% 16.7μg	20% 80.6μg	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	0.59% 0.53mg	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	28.6% 4.3mg	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Brazilnuts VS Buckwheat Flour Nutrients Per 500 Kcal

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

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

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

Comparing minerals per 500 calories for Brazilnuts vs Buckwheat Flour:

• 500 calories of Brazilnuts have 2 times more Calcium, 1.7 times more Copper and 171 times more Selenium than Buckwheat Flour.
• While 500 kcal of Whole-groat Buckwheat Flour contain 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 Dried Brazilnuts.
• Both Brazilnuts and Buckwheat Flour 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 Brazilnuts have 11 times more Fat, 12.1 times more Saturated Fat and 14.1 times more Omega 6 than Buckwheat Flour.
• While 500 kcal of Whole-groat Buckwheat Flour contain 11.8 times more Carbohydrate, 2.6 times more Fiber and 1.7 times more Protein than Dried Brazilnuts.
• Both Brazilnuts and Buckwheat Flour offer comparable quantities of Energy per 500 calories.
• 500 calories of Brazilnuts provide inadequate amounts of Carbohydrate
• 500 calories of Buckwheat Flour provide inadequate amounts of Omega 6
• Both Dried Brazilnuts as well as Whole-groat Buckwheat Flour provide inadequate amounts of Omega 3 in 500 calories.