Comparing Nutrients in 7 ounces Chinese Broccoli VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Chinese Broccoli	16%	23%	61%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Chinese Broccoli	Brazilnuts	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	100% 32g	32g per day for Men 19-50 years
Omega 3	33.6% 0.54g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	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	7.13% 9.27g	18% 23.3g	130g per day for Men 19-50 years
Sugars	2.4% 1.75g	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	13.6% 5.16g	39% 15g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Brazilnuts	Recommended Dietary Allowance
Vitamin A	19% 171μg	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	23.4% 0.3mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	51.6% 206μg	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	65.3% 58.7mg	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	6.6% 0.99mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 177μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	Brazilnuts	Recommended Dietary Allowance
Calcium	21% 208mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	14.6% 1.17mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	NA	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	12% 85.3mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Broccoli VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Chinese Broccoli vs Brazilnuts:

• 7 ounces of Chinese Broccoli have more Vitamin A, 4.4 times more Vitamin B2, 1.6 times more Vitamin B3, 4.7 times more Vitamin B9, 42.3 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 6.2 times more Vitamin B1, 1.4 times more Vitamin B6 and 11.3 times more Vitamin E than Raw Chinese Broccoli.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Raw Chinese Broccoli as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Chinese Broccoli vs Brazilnuts:

• 7 ounces of Chinese Broccoli have 27.1 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.5 times more Calcium, 27.2 times more Copper, 4.1 times more Iron, 19.8 times more Magnesium, 16.9 times more Phosphorus, 2.4 times more Potassium, 1369.3 times more Selenium and 9.9 times more Zinc than Raw Chinese Broccoli.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chinese Broccoli have 7.5 times more Omega 3 than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 25.3 times more Energy, 88.3 times more Fat, 139.1 times more Saturated Fat, 304.5 times more Omega 6, 2.5 times more Carbohydrate, 2.6 times more Sugars, 2.9 times more Fiber and 11.9 times more Protein than Raw Chinese Broccoli.
• 7 ounces of Chinese Broccoli provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Chinese Broccoli VS Brazilnuts

What are the health benefits of Chinese Broccoli compared to Brazilnuts?

Chinese broccoli, also known as gai lan, is a leafy green vegetable that is rich in vitamins A, C, and K, as well as minerals like calcium and iron. It is also a good source of fiber and antioxidants, which can help support overall health and reduce the risk of chronic diseases. Brazil nuts, on the other hand, are a good source of selenium, a mineral that plays a key role in thyroid function and immune health. They are also high in healthy fats, protein, and fiber, making them a nutritious snack option. In comparison, Chinese broccoli provides a wider range of vitamins and minerals, while Brazil nuts are more concentrated in selenium. Both can be beneficial additions to a balanced vegan diet, but Chinese broccoli may offer more diverse health benefits due to its nutrient profile.

Can I lose weight easier by eating more Chinese Broccoli or Brazilnuts?

Both Chinese broccoli and Brazil nuts can be part of a healthy weight loss diet due to their nutrient content. Chinese broccoli is low in calories and high in fiber, which can help you feel full and satisfied, making it easier to manage your weight. On the other hand, Brazil nuts are high in healthy fats and protein, which can also help with satiety and weight management. Ultimately, weight loss is achieved by creating a calorie deficit, so incorporating a variety of nutrient-dense foods like Chinese broccoli and Brazil nuts can support your weight loss goals.

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

To gain more muscle while training consistently, it's important to focus on consuming adequate protein. Chinese broccoli is a good source of vitamins and minerals but lower in protein. Brazil nuts are a good source of healthy fats and selenium but are not a significant source of protein. To support muscle growth, consider incorporating protein-rich plant foods such as legumes, tofu, tempeh, seitan, quinoa, and nuts/seeds into your diet.

What is the environmental impact of producing Chinese Broccoli compared to Brazilnuts?

Chinese broccoli has a lower environmental impact compared to Brazil nuts. Chinese broccoli is a leafy green vegetable that typically requires less water, land, and resources to grow compared to Brazil nuts, which are harvested from large rainforest trees in South America. By choosing Chinese broccoli over Brazil nuts, you can help reduce your carbon footprint and support sustainable food choices.