Comparing Nutrients in 500 calories Brazilnuts VS Unflavored Wheat-based Formulated with Salt

Weight per 500 calories

• Brazilnuts: 76g
• Unflavored Wheat-based Formulated with Salt: 80.4g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Brazilnuts or Unflavored Wheat-based Formulated with Salt?

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Unflavored Wheat-based Formulated with Salt	8%	78%	14%

Macro Nutrients

	Brazilnuts	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52.5% 51g	48% 46.4g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.2g	22% 7g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	84.8% 1.36g	1.6g per day for Men 19-50 years
Omega 6	109% 18.5g	99% 17g	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	14.6% 19g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	NA	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	NA	g per day for Men 19-50 years
Fiber	15% 5.7g	11% 4.2g	38g per day for Men 19-50 years
Protein	19.4% 11g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Unflavored Wheat-based Formulated with Salt	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	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.04% 0.027mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	7.54% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	24.4% 0.32mg	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	28.5% 114μg	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	0.089% 0.08mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Calcium	12% 121mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	16% 0.14mg	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	24% 1.93mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	11% 46.6mg	420mg per day for Men 19-50 years
Manganese	40.3% 0.93mg	277% 6.37mg	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	42.6% 298mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	7.5% 256mg	3400mg per day for Men 19-50 years
Selenium	2645% 1454μg	NA	55μg per day for Men 19-50 years
Sodium	0.15% 2.28mg	27% 406mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	0.054% 2g	3700g per day for Men 19-50 years

Brazilnuts VS Unflavored Wheat-based Formulated With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Brazilnuts or Unflavored Wheat-based Formulated with Salt?

Lets compare vitamin content per 500 calories of Brazilnuts vs Unflavored Wheat-based Formulated with Salt:

• 500 calories of Brazilnuts have 1.9 times more Vitamin B1 than Unflavored Wheat-based Formulated with Salt.
• While 500 kcal of Unflavored Wheat-based Formulated with Salt contain 9.1 times more Vitamin B2, 4.1 times more Vitamin B6 and 6.8 times more Vitamin B9 than Dried Brazilnuts.
• 500 calories of Brazilnuts have insufficient amounts of Vitamin B2, Vitamin B6 and Vitamin B9
• Both Dried Brazilnuts as well as Unflavored Wheat-based Formulated with Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Brazilnuts vs Unflavored Wheat-based Formulated with Salt:

• 500 calories of Brazilnuts have 5.8 times more Calcium, 9.1 times more Copper, 6.1 times more Magnesium, 1.8 times more Phosphorus, 2 times more Potassium and 1.3 times more Zinc than Unflavored Wheat-based Formulated with Salt.
• While 500 kcal of Unflavored Wheat-based Formulated with Salt contain 6.9 times more Manganese and 178.3 times more Sodium than Dried Brazilnuts.
• Both Brazilnuts and Unflavored Wheat-based Formulated with Salt contain similar levels of Iron per 500 calories.
• 500 calories of Unflavored Wheat-based Formulated with Salt lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Brazilnuts have 1.8 times more Saturated Fat and 1.4 times more Fiber than Unflavored Wheat-based Formulated with Salt.
• While 500 kcal of Unflavored Wheat-based Formulated with Salt contain 49.6 times more Omega 3 and 2.1 times more Carbohydrate than Dried Brazilnuts.
• Both Brazilnuts and Unflavored Wheat-based Formulated with Salt offer comparable quantities of Energy, Fat, Omega 6 and Protein per 500 calories.
• 500 calories of Brazilnuts provide inadequate amounts of Omega 3 and Carbohydrate