Comparing Nutrients in 500 calories Brazilnuts VS Iceberg Lettuce

Weight per 500 calories

• Brazilnuts: 76g
• Iceberg Lettuce: 3571g

Brazilnuts have 47.1 times more energy per 100g than Iceberg Lettuce. It has very high energy density when compared to other foods. Raw Iceberg Lettuce having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Iceberg Lettuce	22%	8%	70%

Macro Nutrients

	Brazilnuts	Iceberg Lettuce	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52.5% 51g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.2g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	116% 1.86g	1.6g per day for Men 19-50 years
Omega 6	109% 18.5g	4.4% 0.75g	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	81.6% 106g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	97% 70.4g	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	49.3% 35.7g	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	% 32.5g	g per day for Men 19-50 years
Sucrose	% 1.77g	% 1.8g	g per day for Men 19-50 years
Fiber	15% 5.7g	113% 43g	38g per day for Men 19-50 years
Protein	19.4% 11g	57.4% 32g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Iceberg Lettuce	Recommended Dietary Allowance
Vitamin A	0% 0μg	99% 893μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.04% 0.027mg	68.7% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	65% 3.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	115% 1.5mg	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	259% 1036μg	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	111% 100mg	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	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	717% 861μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Iceberg Lettuce	Recommended Dietary Allowance
Calcium	12% 121mg	64.3% 643mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	99% 0.89mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	40.3% 0.93mg	194% 4.46mg	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	102% 714mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	148% 5036mg	3400mg per day for Men 19-50 years
Selenium	2645% 1454μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.28mg	24% 357mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	92% 3416g	3700g per day for Men 19-50 years

Brazilnuts VS Iceberg Lettuce Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Brazilnuts vs Iceberg Lettuce:

• 500 kcal of Raw Iceberg Lettuce contain more Vitamin A, 3.1 times more Vitamin B1, 33.6 times more Vitamin B2, 19.6 times more Vitamin B3, 23.3 times more Vitamin B5, 19.6 times more Vitamin B6, 62 times more Vitamin B9, 188.3 times more Vitamin C, 1.5 times more Vitamin E 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 Iceberg Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Brazilnuts vs Iceberg Lettuce:

• 500 calories of Brazilnuts have 1.5 times more Copper and 407.3 times more Selenium than Iceberg Lettuce.
• While 500 kcal of Raw Iceberg Lettuce contain 5.3 times more Calcium, 7.9 times more Iron, 4.8 times more Manganese, 1.3 times more Phosphorus, 10.1 times more Potassium, 156.9 times more Sodium, 1.7 times more Zinc and 1316.3 times more Water than Dried Brazilnuts.
• Both Brazilnuts and Iceberg Lettuce contain similar levels of Magnesium per 500 calories.
• 500 calories of Iceberg Lettuce lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Brazilnuts have 10.2 times more Fat, 19 times more Saturated Fat and 24.6 times more Omega 6 than Iceberg Lettuce.
• While 500 kcal of Raw Iceberg Lettuce contain 68 times more Omega 3, 11.9 times more Carbohydrate, 39.8 times more Sugars, more Fructose, 7.5 times more Fiber and 3 times more Protein than Dried Brazilnuts.
• Both Brazilnuts and Iceberg Lettuce offer comparable quantities of Energy per 500 calories.
• 500 calories of Brazilnuts provide inadequate amounts of Omega 3 and Carbohydrate
• 500 calories of Iceberg Lettuce provide inadequate amounts of Omega 6