Comparing Nutrients in 7 ounces Apricots VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Apricots	10%	7%	83%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Apricots	Brazilnuts	Recommended Dietary Allowance
Energy	3.3% 95kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	100% 32g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	284% 48.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	18% 23.3g	130g per day for Men 19-50 years
Sugars	25.3% 18.3g	6.38% 4.62g	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	2.57% 1.87g	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	% 4.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 11.6g	% 4.62g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	39% 15g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Apricots	Brazilnuts	Recommended Dietary Allowance
Vitamin A	21% 191μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	15.4% 0.2mg	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	4.47% 18μg	11% 43.7μg	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	22% 20mg	1.54% 1.4mg	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	11.8% 1.77mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots	Brazilnuts	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	384% 3.46mg	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	9.67% 0.77mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	6.64% 0.15mg	106% 2.43mg	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	6.52% 45.6mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	15% 514mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricots VS Brazilnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Apricots versus 7 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Apricots vs Brazilnuts:

• 7 ounces of Apricots have more Vitamin A, 2 times more Vitamin B3, 1.3 times more Vitamin B5, 14.3 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 20.6 times more Vitamin B1, 1.9 times more Vitamin B6, 2.4 times more Vitamin B9 and 6.3 times more Vitamin E than Raw Apricots.
• Both Apricots and Brazilnuts provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Raw Apricots as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Apricots vs Brazilnuts:

• 7 ounces of Apricots have 25.2 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 12.3 times more Calcium, 22.3 times more Copper, 6.2 times more Iron, 37.6 times more Magnesium, 15.9 times more Manganese, 31.5 times more Phosphorus, 2.5 times more Potassium, 19170 times more Selenium and 20.3 times more Zinc than Raw Apricots.
• 7 ounces of Apricots lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Apricots have 4 times more Sugars than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 13.7 times more Energy, 172.1 times more Fat, 597.6 times more Saturated Fat, more Omega 3, 316.4 times more Omega 6, 3.8 times more Fiber and 10.2 times more Protein than Raw Apricots.
• Both Apricots and Brazilnuts offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Apricots provide inadequate amounts of Energy, Omega 3 and Omega 6

Frequently Asked Questions about Apricots VS Brazilnuts

What are the health benefits of Apricots compared to Brazilnuts?

Apricots are a good source of vitamin A, vitamin C, and dietary fiber, which can support eye health, immune function, and digestion. On the other hand, Brazil nuts are high in selenium, a mineral that plays a key role in antioxidant defense and thyroid function. Both apricots and Brazil nuts offer unique health benefits, so including a variety of plant-based foods in your diet can help ensure you get a wide range of nutrients.

Can I lose weight easier by eating more Apricots or Brazilnuts?

Both apricots and Brazil nuts can be part of a healthy weight loss diet, but in terms of weight loss, apricots may be a better choice. Apricots are low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Brazil nuts, on the other hand, are high in healthy fats and calories, so they should be consumed in moderation as part of a balanced diet. Remember, weight loss ultimately comes down to creating a calorie deficit, so it's important to focus on overall dietary patterns and portion sizes rather than specific foods.

Should I eat more Apricots or more Brazilnuts to gain more muscles while training consistently?

To gain more muscle while training consistently, it is important to focus on consuming adequate protein. Brazil nuts are a good source of protein, but apricots are not. Therefore, it would be more beneficial to include more Brazil nuts in your diet to support muscle growth. Additionally, incorporating a variety of plant-based protein sources such as legumes, tofu, tempeh, and seeds can also help you reach your muscle-building goals.

What is the environmental impact of producing Apricots compared to Brazilnuts?

Apricots have a lower environmental impact compared to Brazil nuts. Apricot trees require less water and land to grow, and they have a shorter growing season. Brazil nut trees, on the other hand, grow in the rainforest and require specific conditions to thrive, making their cultivation more resource-intensive and contributing to deforestation. Choosing apricots over Brazil nuts can help reduce the environmental footprint of your food choices.