Comparing Nutrients in 500 calories Brazilnuts VS Phyllo dough

Weight per 500 calories

• Brazilnuts: 76g
• Phyllo dough: 167g

Brazilnuts have 2.2 times more energy per 100g than Phyllo dough. It has very high energy density when compared to other foods. Phyllo dough having high energy density.

Discover which food has more nutrients per 500 calories - Brazilnuts or Phyllo dough?

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Phyllo dough	10%	18%	72%

Macro Nutrients

	Brazilnuts	Phyllo dough	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52.5% 51g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.2g	7.7% 2.46g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	4.9% 0.079g	1.6g per day for Men 19-50 years
Omega 6	109% 18.5g	8.6% 1.46g	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	67.7% 88g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	0.42% 0.3g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	19.4% 11g	21.2% 12g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Phyllo dough	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	75.4% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.04% 0.027mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	42.6% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	3.86% 0.05mg	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	36.8% 147μg	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	0.89% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.5% 4.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Phyllo dough	Recommended Dietary Allowance
Calcium	12% 121mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	18.8% 0.17mg	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	67% 5.37mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	5.97% 25mg	420mg per day for Men 19-50 years
Manganese	40.3% 0.93mg	34.6% 0.8mg	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	18% 125mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	3.64% 124mg	3400mg per day for Men 19-50 years
Selenium	2645% 1454μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.28mg	54% 808mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	7.45% 0.82mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	1.47% 54.5g	3700g per day for Men 19-50 years

Brazilnuts VS Phyllo Dough Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Brazilnuts or Phyllo dough?

Lets compare vitamin content per 500 calories of Brazilnuts vs Phyllo dough:

• 500 calories of Brazilnuts have 32 times more Vitamin E than Phyllo dough.
• While 500 kcal of Phyllo dough contain 1.9 times more Vitamin B1, 21.5 times more Vitamin B2, 30.4 times more Vitamin B3, 3.6 times more Vitamin B5 and 8.8 times more Vitamin B9 than Dried Brazilnuts.
• 500 calories of Brazilnuts have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• 500 calories of Phyllo dough have insufficient amounts of Vitamin E
• Both Dried Brazilnuts as well as Phyllo dough have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Brazilnuts vs Phyllo dough:

• 500 calories of Brazilnuts have 6.6 times more Calcium, 7.8 times more Copper, 11.4 times more Magnesium, 4.4 times more Phosphorus, 4 times more Potassium, 37.3 times more Selenium and 3.8 times more Zinc than Phyllo dough.
• While 500 kcal of Phyllo dough contain 2.9 times more Iron and 354.8 times more Sodium than Dried Brazilnuts.
• Both Brazilnuts and Phyllo dough contain similar levels of Manganese per 500 calories.
• 500 calories of Phyllo dough lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Brazilnuts have 5.1 times more Fat, 5 times more Saturated Fat, 12.6 times more Omega 6 and 1.8 times more Fiber than Phyllo dough.
• While 500 kcal of Phyllo dough contain 9.9 times more Carbohydrate than Dried Brazilnuts.
• Both Brazilnuts and Phyllo dough offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Brazilnuts provide inadequate amounts of Carbohydrate
• 500 calories of Phyllo dough provide inadequate amounts of Omega 6 and Fiber
• Both Dried Brazilnuts as well as Phyllo dough provide inadequate amounts of Omega 3 in 500 calories.