Comparing Nutrients in 7 ounces Beet Greens VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Beet Greens	Brazilnuts	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	100% 32g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	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	6.6% 8.6g	18% 23.3g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	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	19.3% 7.34g	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

	Beet Greens	Brazilnuts	Recommended Dietary Allowance
Vitamin A	69.7% 627μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	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	9.92% 0.5mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	7.44% 29.8μg	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	66% 59.5mg	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	20% 2.98mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	661% 794μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Brazilnuts	Recommended Dietary Allowance
Calcium	23.2% 232mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	42% 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	63.8% 5.1mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	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	11.6% 81.4mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	44.5% 1512mg	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	30% 448mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Beet Greens VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Beet Greens vs Brazilnuts:

• 7 ounces of Beet Greens have more Vitamin A, 6.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5, 42.9 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 6.2 times more Vitamin B1, 1.5 times more Vitamin B9 and 3.8 times more Vitamin E than Raw Beet Greens.
• Both Beet Greens 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 Beet Greens as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Beet Greens vs Brazilnuts:

• 7 ounces of Beet Greens have 75.3 times more Sodium and 26.6 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.4 times more Calcium, 9.1 times more Copper, 5.4 times more Magnesium, 3.1 times more Manganese, 17.7 times more Phosphorus, 2130 times more Selenium and 10.7 times more Zinc than Raw Beet Greens.
• Both Beet Greens and Brazilnuts contain similar levels of Iron and Potassium per seven ounces.
• 7 ounces of Beet Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Brazilnuts contain 30 times more Energy, 516.2 times more Fat, 806.7 times more Saturated Fat, 9 times more Omega 3, 594.2 times more Omega 6, 2.7 times more Carbohydrate, 4.7 times more Sugars, 2 times more Fiber and 6.5 times more Protein than Raw Beet Greens.
• 7 ounces of Beet Greens provide inadequate amounts of Energy, Omega 3 and Omega 6

Frequently Asked Questions about Beet Greens VS Brazilnuts

What are the health benefits of Beet Greens compared to Brazilnuts?

Beet greens are rich in vitamins A, C, and K, as well as minerals like iron, calcium, and magnesium. They also contain antioxidants that can help reduce inflammation and support overall health. On the other hand, Brazil nuts are a good source of selenium, which is important for thyroid function and immune health. Both foods offer unique health benefits, so including a variety of nutrient-dense foods in your diet is key for optimal health.

Can I lose weight easier by eating more Beet Greens or Brazilnuts?

Both beet greens and Brazil nuts can be beneficial for weight loss, but in different ways. Beet greens are low in calories and high in fiber, which can help you feel full and satisfied, leading to potential weight loss. On the other hand, Brazil nuts are high in healthy fats and selenium, which can support metabolism and overall health, aiding in weight management. Incorporating a variety of nutrient-dense foods like beet greens and Brazil nuts into your diet can help support your weight loss goals.

Should I eat more Beet Greens 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 beet greens and Brazil nuts offer unique nutritional benefits. Beet greens are rich in iron, calcium, and vitamin C, which can support muscle function and recovery. Brazil nuts are a good source of selenium, a mineral that plays a role in muscle metabolism. Including a mix of both in your diet can help support muscle growth and overall health.

What is the environmental impact of producing Beet Greens compared to Brazilnuts?

Beet greens have a lower environmental impact compared to Brazil nuts as they require less water, land, and resources to grow. Beet greens are a more sustainable option due to their lower carbon footprint and resource usage.