Comparing Nutrients in 1 pound Cabbage VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cabbage	18%	3%	79%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cabbage	Brazilnuts	Recommended Dietary Allowance
Energy	3.9% 113kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	229% 73g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.2% 26.3g	41% 53.3g	130g per day for Men 19-50 years
Sugars	20% 14.5g	14.6% 10.6g	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	9.07% 6.58g	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	% 7.57g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 10.6g	g per day for Men 19-50 years
Fiber	30% 11.3g	89.5% 34g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Cabbage	Brazilnuts	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.63% 1.06mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	35.2% 0.46mg	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	48.8% 195μg	25% 100μg	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	184% 166mg	3.53% 3.18mg	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	4.54% 0.68mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	287% 345μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cabbage	Brazilnuts	Recommended Dietary Allowance
Calcium	18% 181mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	9.58% 0.086mg	878% 7.9mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	26.6% 2.13mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	31.6% 0.73mg	241% 5.55mg	2.3mg per day for Men 19-50 years
Molybdenum	70% 31.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17% 118mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	11.3% 418g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cabbage VS Brazilnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Cabbage versus 1 lb of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cabbage vs Brazilnuts:

• 1 pound of Cabbage has 1.2 times more Vitamin B6, 2 times more Vitamin B9, 52.3 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 10.1 times more Vitamin B1 and 37.7 times more Vitamin E than Raw Cabbage.
• Both Cabbage and Brazilnuts provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• 1 pound of Cabbage have insufficient amounts of Vitamin E
• 1 pound of Brazilnuts have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Cabbage as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cabbage vs Brazilnuts:

• 1 pound of Cabbage has 27 times more Water than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 4 times more Calcium, 91.7 times more Copper, 5.2 times more Iron, 31.3 times more Magnesium, 7.6 times more Manganese, 27.9 times more Phosphorus, 3.9 times more Potassium, 6390 times more Selenium and 22.6 times more Zinc than Raw Cabbage.
• 1 pound of Cabbage lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cabbage has 1.4 times more Sugars and more Fructose than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 26.4 times more Energy, 671 times more Fat, 474.5 times more Saturated Fat, more Omega 3, 1433.1 times more Omega 6, 2 times more Carbohydrate, 3 times more Fiber and 11.2 times more Protein than Raw Cabbage.
• 1 pound of Cabbage provide inadequate amounts of Energy, Omega 3 and Omega 6