Comparing Nutrients in 500 calories Brazilnuts VS Savoy Cabbage

Weight per 500 calories

• Brazilnuts: 76g
• Savoy Cabbage: 1852g

Brazilnuts have 24.4 times more energy per 100g than Savoy Cabbage. It has very high energy density when compared to other foods. Raw Savoy Cabbage having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Savoy Cabbage	24%	3%	73%

Macro Nutrients

	Brazilnuts	Savoy Cabbage	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52.5% 51g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.2g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	32.4% 0.52g	1.6g per day for Men 19-50 years
Omega 6	109% 18.5g	2.3% 0.39g	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	87% 113g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	58% 42g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1.77g	NA	g per day for Men 19-50 years
Fiber	15% 5.7g	151% 57.4g	38g per day for Men 19-50 years
Protein	19.4% 11g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Savoy Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	103% 926μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.04% 0.027mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	34.7% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	69.3% 3.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	271% 3.5mg	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	370% 1481μg	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	638% 574mg	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	21% 3.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1062% 1274μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Savoy Cabbage	Recommended Dietary Allowance
Calcium	12% 121mg	65% 648mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	128% 1.15mg	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	23% 1.84mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	123% 519mg	420mg per day for Men 19-50 years
Manganese	40.3% 0.93mg	145% 3.33mg	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	78.6% 550mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	125% 4259mg	3400mg per day for Men 19-50 years
Selenium	2645% 1454μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.28mg	34.6% 519mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	45.5% 1685g	3700g per day for Men 19-50 years

Brazilnuts VS Savoy Cabbage Nutrients Per 500 Kcal

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

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

• 500 calories of Brazilnuts have 1.4 times more Vitamin E than Savoy Cabbage.
• While 500 kcal of Raw Savoy Cabbage contain more Vitamin A, 2.8 times more Vitamin B1, 20.9 times more Vitamin B2, 24.8 times more Vitamin B3, 24.8 times more Vitamin B5, 45.9 times more Vitamin B6, 88.8 times more Vitamin B9, 1080.9 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 Savoy Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Brazilnuts vs Savoy Cabbage:

• 500 calories of Brazilnuts have 87.3 times more Selenium than Savoy Cabbage.
• While 500 kcal of Raw Savoy Cabbage contain 5.3 times more Calcium, 4 times more Iron, 1.8 times more Magnesium, 3.6 times more Manganese, 1.4 times more Phosphorus, 8.5 times more Potassium, 227.8 times more Sodium, 1.6 times more Zinc and 649.4 times more Water than Dried Brazilnuts.
• Both Brazilnuts and Savoy Cabbage contain similar levels of Copper per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Brazilnuts have 27.5 times more Fat, 50.8 times more Saturated Fat and 47.5 times more Omega 6 than Savoy Cabbage.
• While 500 kcal of Raw Savoy Cabbage contain 19 times more Omega 3, 12.7 times more Carbohydrate, 23.8 times more Sugars, 10.1 times more Fiber and 3.4 times more Protein than Dried Brazilnuts.
• Both Brazilnuts and Savoy Cabbage offer comparable quantities of Energy per 500 calories.
• 500 calories of Brazilnuts provide inadequate amounts of Omega 3 and Carbohydrate
• 500 calories of Savoy Cabbage provide inadequate amounts of Omega 6