Comparing Nutrients in 500 calories Brazilnuts VS Millet Flour

Weight per 500 calories

• Brazilnuts: 76g
• Millet Flour: 131g

Brazilnuts have 1.7 times more energy per 100g than Millet Flour. It has very high energy density when compared to other foods. Millet flour having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Millet Flour	11%	10%	79%

Macro Nutrients

	Brazilnuts	Millet Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52.5% 51g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.2g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	109% 18.5g	19.6% 3.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	6.85% 8.9g	75.6% 98g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	3% 2.17g	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	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	% 0g	% 1.65g	g per day for Men 19-50 years
Sucrose	% 1.77g	% 0.39g	g per day for Men 19-50 years
Fiber	15% 5.7g	12% 4.6g	38g per day for Men 19-50 years
Protein	19.4% 11g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Millet Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.04% 0.027mg	7.35% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	49.2% 7.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	33.2% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	37.5% 0.49mg	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	4.17% 16.7μg	13.7% 55μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28.6% 4.3mg	0.96% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.87% 1.05μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Millet Flour	Recommended Dietary Allowance
Calcium	12% 121mg	1.83% 18.3mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	78% 0.7mg	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	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	40.3% 0.93mg	57% 1.3mg	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	78.6% 550mg	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	8.62% 293mg	3400mg per day for Men 19-50 years
Selenium	2645% 1454μg	78% 43μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.28mg	0.35% 5.24mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	31.3% 3.44mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	0.31% 11.3g	3700g per day for Men 19-50 years

Brazilnuts VS Millet Flour Nutrients Per 500 Kcal

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

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

• 500 calories of Brazilnuts have 29.8 times more Vitamin E than Millet Flour.
• While 500 kcal of Millet flour contain 35.2 times more Vitamin B3, 11.9 times more Vitamin B5, 6.4 times more Vitamin B6 and 3.3 times more Vitamin B9 than Dried Brazilnuts.
• Both Brazilnuts and Millet Flour provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• 500 calories of Millet Flour have insufficient amounts of Vitamin E
• Both Dried Brazilnuts as well as Millet flour have insufficient amounts of Vitamin B2, Vitamin C and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Brazilnuts vs Millet Flour:

• 500 calories of Brazilnuts have 6.6 times more Calcium, 1.9 times more Copper, 1.8 times more Magnesium, 1.5 times more Phosphorus, 1.7 times more Potassium and 34 times more Selenium than Millet Flour.
• While 500 kcal of Millet flour contain 2.8 times more Iron and 1.4 times more Manganese than Dried Brazilnuts.
• Both Brazilnuts and Millet Flour contain similar levels of Zinc per 500 calories.
• 500 calories of Millet Flour lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Brazilnuts have 9.2 times more Fat, 17.4 times more Saturated Fat, 5.5 times more Omega 6 and 1.2 times more Fiber than Millet Flour.
• While 500 kcal of Millet flour contain 11 times more Carbohydrate and 1.3 times more Protein than Dried Brazilnuts.
• Both Brazilnuts and Millet Flour offer comparable quantities of Energy per 500 calories.
• 500 calories of Brazilnuts provide inadequate amounts of Carbohydrate
• Both Dried Brazilnuts as well as Millet flour provide inadequate amounts of Omega 3 in 500 calories.