Comparing Nutrients in 100 grams Buckwheat VS Brazilnuts

Macros Ratio

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

Macro Nutrients

	Buckwheat	Brazilnuts	Recommended Dietary Allowance
Energy	12% 343kcal	22.7% 659kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	69% 67g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	50.4% 16g	32g per day for Men 19-50 years
Omega 3	4.88% 0.078g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	5.65% 0.96g	143% 24.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.5g	9.03% 11.7g	130g per day for Men 19-50 years
Sugars	NA	3.2% 2.33g	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	% 2.33g	g per day for Men 19-50 years
Fiber	26.3% 10g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Buckwheat	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7mg	1.84% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	3.68% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	7.77% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	62% 18.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.5% 30μg	5.5% 22μg	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	0.78% 0.7mg	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	NA	37.7% 5.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat	Brazilnuts	Recommended Dietary Allowance
Calcium	1.8% 18mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	194% 1.74mg	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	27.5% 2.2mg	30.4% 2.43mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	89.5% 376mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	53% 1.22mg	2.3mg per day for Men 19-50 years
Molybdenum	123% 55.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	49.6% 347mg	104% 725mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	15% 8.3μg	3485% 1917μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	37% 4.06mg	11mg per day for Men 19-50 years
Water	0.26% 9.75g	0.092% 3.42g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat VS Brazilnuts per 100 g

Compare the macro and micronutrient content in 100 g of Buckwheat versus 100 g of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Buckwheat vs Brazilnuts:

• 100 grams of Buckwheat have 12.1 times more Vitamin B2, 23.8 times more Vitamin B3, 6.7 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.4 times more Vitamin B9 than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 6.1 times more Vitamin B1 than Buckwheat.
• 100 grams of Brazilnuts have insufficient amounts of Vitamin B3
• Both Buckwheat as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Buckwheat vs Brazilnuts:

• 100 g of Dried Brazilnuts contain 8.9 times more Calcium, 1.6 times more Copper, 1.6 times more Magnesium, 2.1 times more Phosphorus, 1.4 times more Potassium, 231 times more Selenium and 1.7 times more Zinc than Buckwheat.
• Both Buckwheat and Brazilnuts contain similar levels of Iron and Manganese per 100 grams.
• 100 grams of Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Buckwheat have 2.2 times more Omega 3, 6.1 times more Carbohydrate and 1.3 times more Fiber than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 1.9 times more Energy, 19.7 times more Fat, 21.8 times more Saturated Fat and 25.4 times more Omega 6 than Buckwheat.
• Both Buckwheat and Brazilnuts offer comparable quantities of Protein per 100 grams.