Comparing Nutrients in 7 ounces Artichokes VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Artichokes	Brazilnuts	Recommended Dietary Allowance
Energy	3.2% 93kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	100% 32g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	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	16% 21g	18% 23.3g	130g per day for Men 19-50 years
Sugars	2.7% 1.96g	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	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	% 4.62g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	39% 15g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	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	33.7% 135μg	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	25.8% 23.2mg	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	2.5% 0.38mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.5% 29.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Brazilnuts	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	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	31.8% 2.54mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	25.5% 179mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	12.4% 187mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.56% 169g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Artichokes VS Brazilnuts per 7 oz

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

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

• 7 ounces of Artichokes have 1.9 times more Vitamin B2, 3.5 times more Vitamin B3, 1.8 times more Vitamin B5, 3.1 times more Vitamin B9, 16.7 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 8.6 times more Vitamin B1 and 29.7 times more Vitamin E than Raw Artichokes.
• Both Artichokes and Brazilnuts provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Artichokes have insufficient amounts of Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Raw Artichokes as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Artichokes vs Brazilnuts:

• 7 ounces of Artichokes have 31.3 times more Sodium and 24.8 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 3.6 times more Calcium, 7.5 times more Copper, 1.9 times more Iron, 6.3 times more Magnesium, 4.8 times more Manganese, 8.1 times more Phosphorus, 1.8 times more Potassium, 9585 times more Selenium and 8.3 times more Zinc than Raw Artichokes.
• 7 ounces of Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Brazilnuts contain 14 times more Energy, 447.3 times more Fat, 448.2 times more Saturated Fat, 2.1 times more Omega 3, 529.6 times more Omega 6, 2.4 times more Sugars, 1.4 times more Fiber and 4.4 times more Protein than Raw Artichokes.
• Both Artichokes and Brazilnuts offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Artichokes provide inadequate amounts of Energy, Omega 3 and Omega 6

Frequently Asked Questions about Artichokes VS Brazilnuts

What are the health benefits of Artichokes compared to Brazilnuts?

Artichokes are a good source of fiber, antioxidants, and vitamins C and K, which can support digestive health, reduce inflammation, and boost the immune system. On the other hand, Brazil nuts are high in selenium, a mineral important for thyroid function and antioxidant defense. Both can be part of a healthy vegan diet, offering unique nutritional benefits.

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

Both artichokes and Brazil nuts can be part of a healthy weight loss diet, but they work in different ways. Artichokes are low in calories and high in fiber, which can help you feel full and satisfied, making it easier to consume fewer calories overall. Brazil nuts, on the other hand, are high in healthy fats and protein, which can also help keep you full and provide essential nutrients for overall health. Ultimately, weight loss is about creating a calorie deficit, so incorporating a variety of nutrient-dense foods like artichokes and Brazil nuts can support your weight loss goals.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both artichokes and Brazil nuts are nutritious foods, but for muscle building, Brazil nuts would be a better choice as they are a good source of protein and healthy fats. Additionally, incorporating other protein-rich foods such as legumes, tofu, tempeh, quinoa, and nuts and seeds into your diet can help support muscle growth and recovery.

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

Artichokes generally have a lower environmental impact compared to Brazil nuts. Artichokes require less water, land, and resources to grow, making them a more sustainable option. Brazil nuts, on the other hand, are typically grown in the Amazon rainforest, which can contribute to deforestation and habitat destruction. Choosing artichokes over Brazil nuts can help reduce your carbon footprint and support environmental conservation efforts.