Comparing Nutrients in 7 ounces Whole Soft Wheat Flour VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Whole Soft Wheat Flour	11%	5%	84%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Whole Soft Wheat Flour	Brazilnuts	Recommended Dietary Allowance
Energy	22.7% 659kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.87g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	100% 32g	32g per day for Men 19-50 years
Omega 3	NA	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	NA	284% 48.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	18% 23.3g	130g per day for Men 19-50 years
Sugars	2.8% 2.02g	6.38% 4.62g	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	NA	% 4.62g	g per day for Men 19-50 years
Fiber	68.4% 26g	39% 15g	38g per day for Men 19-50 years
Protein	34% 19g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Whole Soft Wheat 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% 0.59mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.7% 0.37mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.3% 10.6mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	15.4% 0.2mg	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	14% 55.6μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.54% 1.4mg	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	7% 1.05mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Soft Wheat Flour	Brazilnuts	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	384% 3.46mg	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	92% 7.36mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	293% 6.75mg	106% 2.43mg	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	92% 641mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	23% 782mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	46% 25.2μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	0.67% 24.6g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Soft Wheat Flour VS Brazilnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Whole Soft Wheat Flour versus 7 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Whole Soft Wheat Flour vs Brazilnuts:

• 7 ounces of Whole Soft Wheat Flour have 5.4 times more Vitamin B2, 18.1 times more Vitamin B3, 5.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.3 times more Vitamin B9 than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 2.1 times more Vitamin B1 and 10.7 times more Vitamin E than Soft Wheat Whole Grain Flour.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Soft Wheat Whole Grain Flour as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Whole Soft Wheat Flour vs Brazilnuts:

• 7 ounces of Whole Soft Wheat Flour have 1.5 times more Iron and 2.8 times more Manganese than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 4.8 times more Calcium, 3.7 times more Copper, 3.2 times more Magnesium, 2.2 times more Phosphorus, 1.7 times more Potassium, 150.9 times more Selenium and 1.4 times more Zinc than Soft Wheat Whole Grain Flour.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Whole Soft Wheat Flour have 6.3 times more Carbohydrate and 1.7 times more Fiber than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 2 times more Energy, 34.4 times more Fat, 37.5 times more Saturated Fat, 2.3 times more Sugars and 1.5 times more Protein than Soft Wheat Whole Grain Flour.