Comparing Nutrients in 7 ounces Blueberries VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Blueberries	Brazilnuts	Recommended Dietary Allowance
Energy	3.9% 113kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	100% 32g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	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	22% 28.8g	18% 23.3g	130g per day for Men 19-50 years
Sugars	27.3% 19.8g	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	13.6% 9.86g	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	% 9.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 4.62g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	39% 15g	38g per day for Men 19-50 years
Protein	2.62% 1.47g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2% 0.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	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	21.4% 19.2mg	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	7.54% 1.13mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Brazilnuts	Recommended Dietary Allowance
Calcium	1.2% 12mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	6.95% 0.56mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	3.4% 24mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.5% 167g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries VS Brazilnuts per 7 oz

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

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

• 7 ounces of Blueberries have 1.4 times more Vitamin B3, 13.9 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 16.7 times more Vitamin B1, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6, 3.7 times more Vitamin B9 and 9.9 times more Vitamin E than Raw Blueberries.
• Both Blueberries and Brazilnuts provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Blueberries have insufficient amounts of Vitamin B9
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Raw Blueberries as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Blueberries vs Brazilnuts:

• 7 ounces of Blueberries have 24.6 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 26.7 times more Calcium, 30.6 times more Copper, 8.7 times more Iron, 62.7 times more Magnesium, 3.6 times more Manganese, 60.4 times more Phosphorus, 8.6 times more Potassium, 19170 times more Selenium and 25.4 times more Zinc than Raw Blueberries.
• 7 ounces of Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blueberries have 1.6 times more Omega 3, 1.2 times more Carbohydrate, 4.3 times more Sugars and more Fructose than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 11.6 times more Energy, 203.3 times more Fat, 576.2 times more Saturated Fat, 276.9 times more Omega 6, 3.1 times more Fiber and 19.4 times more Protein than Raw Blueberries.
• 7 ounces of Blueberries provide inadequate amounts of Energy, Omega 6 and Protein

Frequently Asked Questions about Blueberries VS Brazilnuts

What are the health benefits of Blueberries compared to Brazilnuts?

Blueberries are rich in antioxidants, fiber, and vitamins C and K, which can help improve heart health, brain function, and digestion. Brazil nuts are a good source of selenium, which supports thyroid function and may help reduce inflammation. Both are nutritious options, but blueberries offer a wider range of health benefits due to their diverse nutrient profile.

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

Both blueberries and Brazil nuts can be beneficial for weight loss, but in different ways. Blueberries are low in calories and high in fiber, which can help you feel full and satisfied, potentially leading to consuming fewer calories overall. Brazil nuts, on the other hand, are high in healthy fats, protein, and selenium, which can support metabolism and overall health. Ultimately, the key to weight loss is a balanced diet that includes a variety of nutrient-dense foods, so incorporating both blueberries and Brazil nuts into your diet can be beneficial.

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

Both blueberries and Brazil nuts can be beneficial for muscle growth, but for different reasons. Blueberries are rich in antioxidants, which can help reduce inflammation and oxidative stress in the body, potentially aiding in muscle recovery and growth. Brazil nuts, on the other hand, are a good source of selenium, a mineral that plays a role in thyroid function and overall metabolism, which can support muscle building. In general, a balanced diet that includes a variety of nutrient-dense foods, including a mix of fruits, vegetables, whole grains, legumes, nuts, and seeds, is important for muscle growth and overall health. It's not necessary to focus solely on one specific food for muscle gain. Instead, aim to eat a diverse range of plant-based foods to ensure you are getting a wide array of nutrients to support your training and muscle-building goals.

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

Blueberries have a lower environmental impact compared to Brazil nuts. Blueberries require less water, land, and resources to grow, while Brazil nuts are typically harvested from the rainforest, leading to deforestation and biodiversity loss. Choosing blueberries over Brazil nuts can help reduce your ecological footprint.