Nutrient Comparison: Kale VS Brazilnuts per 14 oz
Compare the macro and micronutrient content in 14 oz of Kale versus 14 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Kale vs Brazilnuts:
- 14 ounces of Kale have more Vitamin A, 9.9 times more Vitamin B2, 4 times more Vitamin B3, 2 times more Vitamin B5, 1.5 times more Vitamin B6, 2.8 times more Vitamin B9, 133.4 times more Vitamin C and more Vitamin K than Brazilnuts.
- While 14 oz of Dried Brazilnuts contain 5.5 times more Vitamin B1 and 8.6 times more Vitamin E than Raw Kale.
- 14 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
- Both Raw Kale as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Kale vs Brazilnuts:
- 14 ounces of Kale have 1.6 times more Calcium, 17.7 times more Sodium and 26.2 times more Water than Brazilnuts.
- While 14 oz of Dried Brazilnuts contain 32.9 times more Copper, 1.5 times more Iron, 11.4 times more Magnesium, 1.3 times more Manganese, 13.2 times more Phosphorus, 1.9 times more Potassium, 2130 times more Selenium and 10.4 times more Zinc than Raw Kale.
- 14 ounces of Kale lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Kale have 10.5 times more Omega 3 than Brazilnuts.
- While 14 oz of Dried Brazilnuts contain 18.8 times more Energy, 45 times more Fat, 90.6 times more Saturated Fat, 83.7 times more Omega 6, 2.7 times more Carbohydrate, 2.4 times more Sugars, 1.8 times more Fiber and 4.9 times more Protein than Raw Kale.
- 14 ounces of Kale provide inadequate amounts of Energy and Omega 6