Comparing Nutrients in 500 calories Brazilnuts VS Cabbage

Weight per 500 calories

• Brazilnuts: 76g
• Cabbage: 2000g

Brazilnuts have 26.4 times more energy per 100g than Cabbage. It has very high energy density when compared to other foods. Raw Cabbage having very low energy density.

Discover which food has more nutrients per 500 calories - Brazilnuts or Cabbage?

Macros Ratio

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

Macro Nutrients

	Brazilnuts	Cabbage	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52.5% 51g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.2g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	109% 18.5g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.85% 8.9g	89.2% 116g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	88.3% 64g	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	40% 29g	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	% 33.4g	g per day for Men 19-50 years
Sucrose	% 1.77g	% 1.6g	g per day for Men 19-50 years
Fiber	15% 5.7g	132% 50g	38g per day for Men 19-50 years
Protein	19.4% 11g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.04% 0.027mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	29.3% 4.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	85% 4.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	191% 2.48mg	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	4.17% 16.7μg	215% 860μg	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	0.59% 0.53mg	813% 732mg	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	28.6% 4.3mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1267% 1520μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Cabbage	Recommended Dietary Allowance
Calcium	12% 121mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	42.2% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	23% 1.84mg	118% 9.4mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	40.3% 0.93mg	139% 3.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	308% 139μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	78.6% 550mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	2645% 1454μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.28mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	50% 1844g	3700g per day for Men 19-50 years

Brazilnuts VS Cabbage Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Brazilnuts or Cabbage?

Lets compare vitamin content per 500 calories of Brazilnuts vs Cabbage:

• 500 calories of Brazilnuts have 1.4 times more Vitamin E than Cabbage.
• While 500 kcal of Raw Cabbage contain more Vitamin A, 2.6 times more Vitamin B1, 30.1 times more Vitamin B2, 20.9 times more Vitamin B3, 30.4 times more Vitamin B5, 32.4 times more Vitamin B6, 51.5 times more Vitamin B9, 1378.3 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• 500 calories of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Dried Brazilnuts as well as Raw Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Brazilnuts vs Cabbage:

• 500 calories of Brazilnuts have 3.5 times more Copper and 242.4 times more Selenium than Cabbage.
• While 500 kcal of Raw Cabbage contain 6.6 times more Calcium, 5.1 times more Iron, 3.4 times more Manganese, 6.8 times more Potassium, 158.2 times more Sodium and 710.5 times more Water than Dried Brazilnuts.
• Both Brazilnuts and Cabbage contain similar levels of Magnesium, Phosphorus and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Brazilnuts have 25.5 times more Fat, 18 times more Saturated Fat and 54.4 times more Omega 6 than Cabbage.
• While 500 kcal of Raw Cabbage contain 13 times more Carbohydrate, 36.2 times more Sugars, more Fructose, 8.8 times more Fiber and 2.4 times more Protein than Dried Brazilnuts.
• Both Brazilnuts and Cabbage offer comparable quantities of Energy per 500 calories.
• 500 calories of Brazilnuts provide inadequate amounts of Carbohydrate
• 500 calories of Cabbage provide inadequate amounts of Omega 6
• Both Dried Brazilnuts as well as Raw Cabbage provide inadequate amounts of Omega 3 in 500 calories.