Comparing Nutrients in 7 ounces Frozen Boysenberries VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Boysenberries	8%	4%	88%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Frozen Boysenberries	Brazilnuts	Recommended Dietary Allowance
Energy	3.42% 99kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	100% 32g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	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	18.6% 24g	18% 23.3g	130g per day for Men 19-50 years
Sugars	19% 13.7g	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	27.7% 10.5g	39% 15g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Boysenberries	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	8.76% 0.11mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.5% 1.52mg	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	8.55% 0.11mg	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	31.3% 125μg	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	6.84% 6.15mg	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	11.5% 1.73mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Boysenberries	Brazilnuts	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	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	21% 1.7mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	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	7.65% 53.6mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	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	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.6% 170g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Boysenberries VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Boysenberries vs Brazilnuts:

• 7 ounces of Frozen Boysenberries have 2.6 times more Vitamin B3, 1.4 times more Vitamin B5, 2.9 times more Vitamin B9, 4.4 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 11.6 times more Vitamin B1, 1.8 times more Vitamin B6 and 6.5 times more Vitamin E than Frozen Boysenberries.
• Both Frozen Boysenberries and Brazilnuts provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Frozen Boysenberries 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 Frozen Boysenberries vs Brazilnuts:

• 7 ounces of Frozen Boysenberries have 25.1 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 5.9 times more Calcium, 21.8 times more Copper, 2.9 times more Iron, 23.5 times more Magnesium, 2.2 times more Manganese, 26.9 times more Phosphorus, 4.7 times more Potassium, 9585 times more Selenium and 18.5 times more Zinc than Frozen Boysenberries.
• 7 ounces of Frozen Boysenberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Boysenberries have 1.4 times more Omega 3 and 3 times more Sugars than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 13.2 times more Energy, 258.1 times more Fat, 1792.7 times more Saturated Fat, 248.6 times more Omega 6, 1.4 times more Fiber and 13 times more Protein than Frozen Boysenberries.
• Both Frozen Boysenberries and Brazilnuts offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Frozen Boysenberries provide inadequate amounts of Energy, Omega 6 and Protein

Frequently Asked Questions about Frozen Boysenberries VS Brazilnuts

What are the health benefits of Frozen Boysenberries compared to Brazilnuts?

Frozen boysenberries are rich in antioxidants, vitamins, and fiber, which can help support a healthy immune system, improve digestion, and reduce inflammation. On the other hand, Brazil nuts are a good source of selenium, which is important for thyroid function and immune health. Both can be beneficial additions to a balanced vegan diet, but boysenberries may offer more diverse nutrients overall.

Can I lose weight easier by eating more Frozen Boysenberries or Brazilnuts?

Both frozen boysenberries and Brazil nuts can be part of a healthy weight loss diet due to their nutrient content. However, when it comes to weight loss, it is important to focus on overall calorie intake and creating a calorie deficit. Eating a variety of nutrient-dense foods, including fruits like boysenberries and nuts like Brazil nuts, can support weight loss by providing essential nutrients and promoting feelings of fullness. It is best to incorporate a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins to support your weight loss goals.

Should I eat more Frozen Boysenberries 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. Brazil nuts are a good source of protein and healthy fats, but frozen boysenberries are not a significant source of protein. To support muscle growth, consider incorporating more protein-rich plant foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains into your diet along with a balanced intake of fruits and vegetables.

What is the environmental impact of producing Frozen Boysenberries compared to Brazilnuts?

Producing frozen boysenberries generally has a lower environmental impact compared to Brazil nuts. Boysenberries are typically grown in temperate regions and require less water and land compared to Brazil nut trees, which are native to the Amazon rainforest and have a longer growth period. Additionally, the transportation of frozen boysenberries is usually more energy-efficient than transporting Brazil nuts from remote rainforest regions.