Comparing Nutrients in 1 pound Chicory Greens VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Chicory Greens	24%	10%	66%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Chicory Greens	Brazilnuts	Recommended Dietary Allowance
Energy	3.6% 104kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	229% 73g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	41% 53.3g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	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	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	% 10.6g	g per day for Men 19-50 years
Fiber	47.7% 18g	89.5% 34g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Chicory Greens	Brazilnuts	Recommended Dietary Allowance
Vitamin A	144% 1297μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	105% 5.26mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	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	125% 499μg	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	121% 109mg	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	68.3% 10.3mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1125% 1350μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chicory Greens	Brazilnuts	Recommended Dietary Allowance
Calcium	45.4% 454mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	878% 7.9mg	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	51% 4.1mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	84.6% 1.95mg	241% 5.55mg	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	30.5% 213mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	56% 1905mg	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	13.6% 204mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	11.3% 417g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Chicory Greens VS Brazilnuts per 1 lb

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

Lets compare vitamin content per 1 pound of Chicory Greens vs Brazilnuts:

• 1 pound of Chicory Greens has more Vitamin A, 2.9 times more Vitamin B2, 1.7 times more Vitamin B3, 6.3 times more Vitamin B5, 5 times more Vitamin B9, 34.3 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 10.3 times more Vitamin B1 and 2.5 times more Vitamin E than Raw Chicory Greens.
• Both Chicory Greens and Brazilnuts provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Raw Chicory Greens as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Chicory Greens vs Brazilnuts:

• 1 pound of Chicory Greens has 15 times more Sodium and 26.9 times more Water than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.6 times more Calcium, 5.9 times more Copper, 2.7 times more Iron, 12.5 times more Magnesium, 2.9 times more Manganese, 15.4 times more Phosphorus, 1.6 times more Potassium, 6390 times more Selenium and 9.7 times more Zinc than Raw Chicory Greens.
• 1 pound of Chicory Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Brazilnuts contains 28.7 times more Energy, 223.7 times more Fat, 221 times more Saturated Fat, 1.9 times more Omega 3, 217.5 times more Omega 6, 2.5 times more Carbohydrate, 3.3 times more Sugars, 1.9 times more Fiber and 8.4 times more Protein than Raw Chicory Greens.
• 1 pound of Chicory Greens provide inadequate amounts of Energy, Omega 3 and Omega 6