Comparing Nutrients in 5 ounces Buckwheat Flour VS Brazilnuts

Macros Ratio

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

Macro Nutrients

	Buckwheat Flour	Brazilnuts	Recommended Dietary Allowance
Energy	16.4% 475kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	4.53% 4.4g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	6.3% 0.1g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	203% 34.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	13% 16.6g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	4.56% 3.3g	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	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	% 2.4g	% 3.3g	g per day for Men 19-50 years
Fiber	37.3% 14g	28% 10.6g	38g per day for Men 19-50 years
Protein	32% 18g	36.2% 20.3g	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	49.3% 0.59mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.5% 8.7mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.5% 0.82mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	71.3% 21.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 76.5μg	7.8% 31μg	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	1.1% 0.99mg	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	3.02% 0.45mg	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Brazilnuts	Recommended Dietary Allowance
Calcium	5.8% 58mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	275% 2.47mg	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	72% 5.75mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	125% 2.88mg	75.4% 1.73mg	2.3mg per day for Men 19-50 years
Molybdenum	140% 63.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.2% 478mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	24% 818mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.08μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat Flour VS Brazilnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Buckwheat Flour versus 5 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Buckwheat Flour vs Brazilnuts:

• 5 ounces of Buckwheat Flour have 5.4 times more Vitamin B2, 20.8 times more Vitamin B3, 2.4 times more Vitamin B5, 5.8 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin K than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 1.5 times more Vitamin B1 and 17.7 times more Vitamin E than Whole-groat Buckwheat Flour.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Whole-groat Buckwheat Flour as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Buckwheat Flour vs Brazilnuts:

• 5 ounces of Buckwheat Flour have 1.7 times more Iron and 1.7 times more Manganese than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 3.9 times more Calcium, 3.4 times more Copper, 1.5 times more Magnesium, 2.2 times more Phosphorus, 336.3 times more Selenium and 1.3 times more Zinc than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Brazilnuts contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Buckwheat Flour have 2 times more Omega 3, 6 times more Carbohydrate and 1.3 times more Fiber than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 2 times more Energy, 21.6 times more Fat, 23.8 times more Saturated Fat and 27.8 times more Omega 6 than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Brazilnuts offer comparable quantities of Sugars and Protein per five ounces.