Comparing Nutrients in 100 grams Brazilnuts VS Whole Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Whole Sorghum Flour	9%	8%	83%

Macro Nutrients

	Brazilnuts	Whole Sorghum Flour	Recommended Dietary Allowance
Energy	22.7% 659kcal	12.4% 359kcal	2900kcal per day for Men 19-50 years
Fat	69% 67g	3.44% 3.34g	97g per day for Men 19-50 years
Saturated Fat	50.4% 16g	1.65% 0.53g	32g per day for Men 19-50 years
Omega 3	2.25% 0.036g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	143% 24.4g	7.86% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.03% 11.7g	59% 76.6g	130g per day for Men 19-50 years
Sugars	3.2% 2.33g	2.68% 1.94g	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	0.22% 0.16g	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	% 1.3g	g per day for Men 19-50 years
Sucrose	% 2.33g	% 0.47g	g per day for Men 19-50 years
Fiber	19.7% 7.5g	17.4% 6.6g	38g per day for Men 19-50 years
Protein	25.6% 14.3g	15% 8.43g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Whole Sorghum Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.84% 0.3mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.68% 0.18mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.77% 0.1mg	25% 0.33mg	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	5.5% 22μg	6.25% 25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.78% 0.7mg	0.89% 0.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.7% 5.65mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.33% 6.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Whole Sorghum Flour	Recommended Dietary Allowance
Calcium	16% 160mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	194% 1.74mg	28% 0.25mg	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	30.4% 2.43mg	39.3% 3.14mg	8mg per day for Men 19-50 years
Magnesium	89.5% 376mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	54.7% 1.26mg	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	104% 725mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	9.53% 324mg	3400mg per day for Men 19-50 years
Selenium	3485% 1917μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	37% 4.06mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.092% 3.42g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Whole Sorghum Flour per 100 g

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

Lets compare vitamin content per 100 grams of Brazilnuts vs Whole Sorghum Flour:

• 100 grams of Brazilnuts have 1.9 times more Vitamin B1 and 11.3 times more Vitamin E than Whole Sorghum Flour.
• While 100 g of Whole-grain Sorghum Flour contain 1.7 times more Vitamin B2, 15.2 times more Vitamin B3, 2.9 times more Vitamin B5, 3.2 times more Vitamin B6 and more Vitamin K than Dried Brazilnuts.
• Both Brazilnuts and Whole Sorghum Flour provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Dried Brazilnuts as well as Whole-grain Sorghum Flour have insufficient amounts of Vitamin A and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Brazilnuts vs Whole Sorghum Flour:

• 100 grams of Brazilnuts have 13.3 times more Calcium, 6.9 times more Copper, 3.1 times more Magnesium, 2.6 times more Phosphorus, 2 times more Potassium, 157.1 times more Selenium and 2.5 times more Zinc than Whole Sorghum Flour.
• While 100 g of Whole-grain Sorghum Flour contain 1.3 times more Iron than Dried Brazilnuts.
• Both Brazilnuts and Whole Sorghum Flour contain similar levels of Manganese per 100 grams.
• 100 grams of Whole Sorghum Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Brazilnuts have 1.8 times more Energy, 20.1 times more Fat, 30.6 times more Saturated Fat, 18.2 times more Omega 6, 1.2 times more Sugars and 1.7 times more Protein than Whole Sorghum Flour.
• While 100 g of Whole-grain Sorghum Flour contain 1.7 times more Omega 3 and 6.5 times more Carbohydrate than Dried Brazilnuts.
• Both Brazilnuts and Whole Sorghum Flour offer comparable quantities of Fiber per 100 grams.