Comparing Nutrients in 7 ounces Arugula VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Arugula	33%	19%	48%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Arugula	Brazilnuts	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	100% 32g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	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	5.57% 7.24g	18% 23.3g	130g per day for Men 19-50 years
Sugars	5.6% 4.07g	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	8.36% 3.18g	39% 15g	38g per day for Men 19-50 years
Protein	9.14% 5.1g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Arugula	Brazilnuts	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	48% 192μg	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	33% 29.8mg	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	5.7% 0.85mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	180% 216μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Arugula	Brazilnuts	Recommended Dietary Allowance
Calcium	31.8% 318mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	16.8% 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	36.2% 2.9mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	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	14.7% 103mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	21.5% 732mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	3.57% 53.6mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	8.48% 0.93mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.9% 182g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Arugula VS Brazilnuts per 7 oz

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

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

• 7 ounces of Arugula have more Vitamin A, 2.5 times more Vitamin B2, 2.4 times more Vitamin B5, 4.4 times more Vitamin B9, 21.4 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 14 times more Vitamin B1, 1.4 times more Vitamin B6 and 13.1 times more Vitamin E than Raw Arugula.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Arugula as well as Dried Brazilnuts have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Arugula vs Brazilnuts:

• 7 ounces of Arugula have 26.8 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 22.9 times more Copper, 1.7 times more Iron, 8 times more Magnesium, 3.8 times more Manganese, 13.9 times more Phosphorus, 1.8 times more Potassium, 6390 times more Selenium and 8.6 times more Zinc than Raw Arugula.
• Both Arugula and Brazilnuts contain similar levels of Calcium per seven ounces.
• 7 ounces of Arugula lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Arugula have 4.7 times more Omega 3 than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 26.4 times more Energy, 101.7 times more Fat, 187.6 times more Saturated Fat, 187.4 times more Omega 6, 3.2 times more Carbohydrate, 4.7 times more Fiber and 5.6 times more Protein than Raw Arugula.
• Both Arugula and Brazilnuts offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Arugula provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Arugula VS Brazilnuts

What are the health benefits of Arugula compared to Brazilnuts?

Arugula is a leafy green vegetable rich in vitamins A, C, and K, as well as folate, calcium, and antioxidants. It can support eye health, boost immunity, and promote bone health. Brazil nuts are high in selenium, which is important for thyroid function and immune health. They also provide healthy fats and protein. Both foods offer unique health benefits, so including a variety of plant-based foods in your diet is key for overall health.

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

Both arugula and Brazil nuts can be beneficial for weight loss, but in different ways. Arugula is a low-calorie, nutrient-dense leafy green that can help you feel full and satisfied while providing essential vitamins and minerals. Brazil nuts, on the other hand, are high in healthy fats, protein, and selenium, which can support your metabolism and overall health. Incorporating a variety of nutrient-rich foods like arugula and Brazil nuts into your diet, along with a balanced intake of other fruits, vegetables, whole grains, and plant-based proteins, can help you achieve your weight loss goals more effectively.

Should I eat more Arugula 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. Arugula is a leafy green vegetable that is low in calories and protein, while Brazil nuts are a good source of protein and healthy fats. To support muscle growth, it is recommended to include a variety of protein-rich foods in your diet such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Incorporating a balanced mix of these foods will help provide your body with the necessary nutrients to support muscle growth and recovery.

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

Arugula has a lower environmental impact compared to Brazil nuts. Arugula requires less water, land, and resources to grow, making it 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 arugula over Brazil nuts can help reduce your environmental footprint.