Comparing Nutrients in 100 calories Buckwheat Flour VS Brazilnuts

Weight per 100 calories

• Buckwheat Flour: 30g
• Brazilnuts: 15g

Dried Brazilnuts have 2 times more energy per unit of mass than Whole-groat Buckwheat Flour, which is very high in comparison to other foods. Buckwheat Flour having high energy density.

Discover which food has more nutrients per 100 calories - Buckwheat Flour or Brazilnuts?

Macros Ratio

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

Macro Nutrients

	Buckwheat Flour	Brazilnuts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.93g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	7.65% 2.45g	32g per day for Men 19-50 years
Omega 3	1.32% 0.021g	0.34% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.54% 0.26g	21.7% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	1.37% 1.8g	130g per day for Men 19-50 years
Sugars	1.07% 0.78g	0.49% 0.35g	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	% 0.51g	% 0.35g	g per day for Men 19-50 years
Fiber	7.86% 3g	3% 1.14g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	3.9% 2.17g	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	10.4% 0.12mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	0.41% 0.005mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	0.28% 0.045mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.63% 0.13mg	0.56% 0.028mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	1.18% 0.015mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15% 4.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.03% 16μg	0.83% 3.34μg	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	0.12% 0.11mg	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	0.64% 0.096mg	5.7% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.74% 2.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Brazilnuts	Recommended Dietary Allowance
Calcium	1.22% 12.2mg	2.43% 24.3mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	29.4% 0.26mg	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	15% 1.2mg	4.6% 0.37mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	13.6% 57mg	420mg per day for Men 19-50 years
Manganese	26.3% 0.61mg	8.07% 0.19mg	2.3mg per day for Men 19-50 years
Molybdenum	29.6% 13.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14.4% 101mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	5.07% 172mg	2.94% 100mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	529% 291μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.3mg	0.03% 0.46mg	1500mg per day for Men 19-50 years
Zinc	8.47% 0.93mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	0.09% 3.33g	0.014% 0.52g	3700g per day for Men 19-50 years

Buckwheat Flour VS Brazilnuts Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Buckwheat Flour or Brazilnuts?

Lets compare vitamin content per 100 calories of Buckwheat Flour vs Brazilnuts:

• 100 calories of Buckwheat Flour have 1.3 times more Vitamin B1, 10.7 times more Vitamin B2, 41 times more Vitamin B3, 4.7 times more Vitamin B5, 11.3 times more Vitamin B6 and 4.8 times more Vitamin B9 than Brazilnuts.
• While 100 kcal of Dried Brazilnuts contain 9 times more Vitamin E than Whole-groat Buckwheat Flour.
• 100 calories of Buckwheat Flour have insufficient amounts of Vitamin E
• 100 calories of Brazilnuts have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Whole-groat Buckwheat Flour as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Buckwheat Flour vs Brazilnuts:

• 100 calories of Buckwheat Flour have 3.3 times more Iron, 1.3 times more Magnesium, 3.3 times more Manganese, 1.7 times more Potassium and 1.5 times more Zinc than Brazilnuts.
• While 100 kcal of Dried Brazilnuts contain 2 times more Calcium, 1.7 times more Copper and 171 times more Selenium than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Brazilnuts contain similar levels of Phosphorus per 100 calories.
• 100 calories of Buckwheat Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Buckwheat Flour have 11.8 times more Carbohydrate, 2.6 times more Fiber and 1.7 times more Protein than Brazilnuts.
• While 100 kcal of Dried Brazilnuts contain 11 times more Fat, 12.1 times more Saturated Fat and 14.1 times more Omega 6 than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Brazilnuts offer comparable quantities of Energy per 100 calories.
• 100 calories of Buckwheat Flour provide inadequate amounts of Omega 6
• 100 calories of Brazilnuts provide inadequate amounts of Carbohydrate
• Both Whole-groat Buckwheat Flour as well as Dried Brazilnuts provide inadequate amounts of Omega 3 in 100 calories.