Comparing Nutrients in 7 ounces Balsam-pear , Pods VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Balsam-pear , Pods	Brazilnuts	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	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	5.65% 7.34g	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	14.6% 5.56g	39% 15g	38g per day for Men 19-50 years
Protein	3.54% 2g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Brazilnuts	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	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	4.96% 0.79mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	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	35.7% 143μg	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	185% 167mg	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 , Pods	Brazilnuts	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	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	10.7% 0.85mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	7.68% 0.18mg	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	8.8% 61.5mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	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	0.66% 9.92mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	5.04% 187g	0.18% 6.8g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Balsam-pear , Pods 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 , Pods vs Brazilnuts:

• 7 ounces of Balsam-pear , Pods have more Vitamin A, 1.4 times more Vitamin B3, 3.3 times more Vitamin B9 and 120 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 15.4 times more Vitamin B1 and 2.3 times more Vitamin B6 than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Brazilnuts provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Raw Balsam-pear , Pods 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 , Pods vs Brazilnuts:

• 7 ounces of Balsam-pear , Pods have 27.5 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 8.4 times more Calcium, 51.3 times more Copper, 5.7 times more Iron, 22.1 times more Magnesium, 13.7 times more Manganese, 23.4 times more Phosphorus, 2.2 times more Potassium, 9585 times more Selenium and 5.1 times more Zinc than Raw Balsam-pear , Pods.
• 7 ounces of Balsam-pear , Pods lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Brazilnuts contain 38.8 times more Energy, 394.7 times more Fat, 3.2 times more Carbohydrate, 2.7 times more Fiber and 14.3 times more Protein than Raw Balsam-pear , Pods.
• 7 ounces of Balsam-pear , Pods provide inadequate amounts of Energy and Protein

Frequently Asked Questions about Balsam-pear , Pods VS Brazilnuts

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

Balsam-pear pods are a good source of vitamins and minerals, including vitamin C, vitamin A, and potassium. They are also high in fiber and low in calories, making them a great addition to a balanced diet. On the other hand, Brazil nuts are a rich source of selenium, a powerful antioxidant that supports immune function and may reduce inflammation. However, Brazil nuts are high in calories and fat, so they should be consumed in moderation. Both balsam-pear pods and Brazil nuts can be part of a healthy vegan diet, providing different nutrients and health benefits.

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

Balsam-pear pods are low in calories and high in fiber, which can help with weight loss by promoting feelings of fullness and aiding in digestion. Brazil nuts are high in healthy fats and protein, which can also help with weight loss by keeping you satisfied and providing essential nutrients. Both can be part of a healthy diet for weight loss, but it's important to focus on overall calorie intake and balance of nutrients for sustainable results.

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

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Brazil nuts are a good source of protein, but balsam-pear pods are not typically a significant source of protein. Therefore, it would be more beneficial to include 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 meet your protein needs for muscle building.

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

Balsam-pear pods have a lower environmental impact compared to Brazil nuts. Balsam-pear is a fast-growing plant that requires less water and land to cultivate, making it a more sustainable option. Brazil nuts, on the other hand, are harvested from wild trees in the Amazon rainforest, which can contribute to deforestation and habitat destruction. Choosing balsam-pear pods over Brazil nuts can help reduce your environmental footprint.