Comparing Nutrients in 7 ounces Balsam-pear , Leafy Tips VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Balsam-pear , Leafy Tips	Brazilnuts	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	NA	100% 32g	32g per day for Men 19-50 years
Omega 3	NA	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	NA	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	5.02% 6.53g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	39% 15g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Brazilnuts	Recommended Dietary Allowance
Vitamin A	19% 173μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.3% 0.72mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.13mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	63.5% 254μg	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	194% 175mg	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	NA	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Brazilnuts	Recommended Dietary Allowance
Calcium	16.7% 167mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	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	50.6% 4.05mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	46.2% 1.06mg	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	28% 196mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	35.5% 1207mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Balsam-pear , Leafy Tips VS Brazilnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Balsam-pear , Leafy Tips versus 7 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Balsam-pear , Leafy Tips vs Brazilnuts:

• 7 ounces of Balsam-pear , Leafy Tips have more Vitamin A, 10.3 times more Vitamin B2, 3.8 times more Vitamin B3, 8 times more Vitamin B6, 5.8 times more Vitamin B9 and 125.7 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 3.4 times more Vitamin B1 and 2.9 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• 7 ounces of Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Raw Balsam-pear , Leafy Tips as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Balsam-pear , Leafy Tips vs Brazilnuts:

• 7 ounces of Balsam-pear , Leafy Tips have 26.1 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.9 times more Calcium, 8.7 times more Copper, 4.4 times more Magnesium, 2.3 times more Manganese, 7.3 times more Phosphorus, 2130 times more Selenium and 13.5 times more Zinc than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Brazilnuts contain similar levels of Iron and Potassium per seven ounces.
• 7 ounces of Balsam-pear , Leafy Tips lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Brazilnuts contain 22 times more Energy, 97.2 times more Fat, 3.6 times more Carbohydrate and 2.7 times more Protein than Raw Balsam-pear , Leafy Tips.
• 7 ounces of Balsam-pear , Leafy Tips provide inadequate amounts of Energy

Frequently Asked Questions about Balsam-pear , Leafy Tips VS Brazilnuts

What are the health benefits of Balsam-pear , Leafy Tips compared to Brazilnuts?

Balsam-pear, also known as bitter melon, and leafy greens are rich in vitamins, minerals, and antioxidants that support overall health. They are low in calories and high in fiber, making them great for weight management and digestion. Brazil nuts are a good source of selenium, a mineral important for thyroid function and immune health. However, they are also high in calories and fat. Overall, incorporating a variety of plant-based foods like balsam-pear and leafy greens into your diet can provide a wide range of nutrients and health benefits.

Can I lose weight easier by eating more Balsam-pear , Leafy Tips or Brazilnuts?

Leafy greens like Balsam-pear and Leafy Tips are low in calories and high in fiber, making them great choices for weight loss. Brazil nuts are high in healthy fats and calories, so they should be consumed in moderation. To lose weight easier, focus on incorporating more leafy greens into your diet and balancing your overall calorie intake.

Should I eat more Balsam-pear , Leafy Tips or more Brazilnuts to gain more muscles while training consistently?

To gain more muscle while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Balsam-pear and leafy greens are good sources of vitamins and minerals, but they are not high in protein. Brazil nuts are a good source of protein and healthy fats, which can support muscle growth. Including a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains in your diet can help you build muscle effectively.

What is the environmental impact of producing Balsam-pear , Leafy Tips compared to Brazilnuts?

Balsam-pear and leafy tips have a lower environmental impact compared to Brazil nuts. Balsam-pear and leafy tips are typically grown locally and require less water and resources to cultivate. Brazil nuts, on the other hand, are often harvested from the wild in the Amazon rainforest, leading to deforestation and habitat destruction. Choosing locally grown and sustainable plant-based foods like balsam-pear and leafy tips can help reduce the environmental impact of food production.