Comparing Nutrients in 7 ounces Asparagus VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Asparagus	Brazilnuts	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	100% 32g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	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	5.92% 7.7g	18% 23.3g	130g per day for Men 19-50 years
Sugars	5.15% 3.73g	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	2.74% 2g	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	% 1.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.46g	% 4.62g	g per day for Men 19-50 years
Fiber	11% 4.17g	39% 15g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Brazilnuts	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	25.8% 103μg	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	12.3% 11mg	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	15% 2.24mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.8% 82.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Brazilnuts	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	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	53% 4.25mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	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	11.8% 401mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	5% 185g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Asparagus VS Brazilnuts per 7 oz

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

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

• 7 ounces of Asparagus have more Vitamin A, 4 times more Vitamin B2, 3.3 times more Vitamin B3, 1.5 times more Vitamin B5, 2.4 times more Vitamin B9, 8 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 4.3 times more Vitamin B1 and 5 times more Vitamin E than Raw Asparagus.
• Both Asparagus and Brazilnuts provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Raw Asparagus as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Asparagus vs Brazilnuts:

• 7 ounces of Asparagus have 27.3 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 6.7 times more Calcium, 9.2 times more Copper, 26.9 times more Magnesium, 7.7 times more Manganese, 13.9 times more Phosphorus, 3.3 times more Potassium, 833.5 times more Selenium and 7.5 times more Zinc than Raw Asparagus.
• Both Asparagus and Brazilnuts contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Brazilnuts contain 33 times more Energy, 559.2 times more Fat, 403.4 times more Saturated Fat, 3.6 times more Omega 3, 609.1 times more Omega 6, 3 times more Carbohydrate, 3.6 times more Fiber and 6.5 times more Protein than Raw Asparagus.
• Both Asparagus and Brazilnuts offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Asparagus provide inadequate amounts of Energy, Omega 3 and Omega 6

Frequently Asked Questions about Asparagus VS Brazilnuts

What are the health benefits of Asparagus compared to Brazilnuts?

Asparagus is a low-calorie vegetable rich in vitamins A, C, and K, as well as folate and fiber. It also contains antioxidants and may support digestive health. Brazil nuts are high in selenium, a mineral important for thyroid function and immune health. They also provide healthy fats and protein. Both can be part of a balanced vegan diet, offering different nutrients and health benefits.

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

Both asparagus and Brazil nuts can be part of a healthy diet that supports weight loss. Asparagus is low in calories and high in fiber, which can help you feel full and satisfied. Brazil nuts are high in healthy fats and protein, which can also help keep you full and provide essential nutrients. Ultimately, weight loss is achieved by creating a calorie deficit, so incorporating a variety of nutrient-dense foods like asparagus and Brazil nuts can support your weight loss goals.

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

To gain more muscle while training consistently, it is important to consume a variety of protein-rich foods. Asparagus is a good source of fiber and vitamins, but Brazil nuts are higher in protein and healthy fats, making them a better choice for muscle growth. Incorporating both into your diet can provide a well-rounded nutrient profile to support your fitness goals.

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

Asparagus has a higher environmental impact compared to Brazil nuts due to the water and land resources required for asparagus cultivation. Asparagus is a water-intensive crop that often leads to water depletion and soil erosion. On the other hand, Brazil nuts are typically harvested from wild trees in the Amazon rainforest, requiring minimal resources for cultivation. Choosing Brazil nuts over asparagus can help reduce your environmental footprint.