Comparing Nutrients in 7 ounces Broccoli Stalks VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Broccoli Stalks	33%	9%	58%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Broccoli Stalks	Brazilnuts	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	100% 32g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	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	8% 10.4g	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	NA	39% 15g	38g per day for Men 19-50 years
Protein	10.6% 5.9g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli Stalks	Brazilnuts	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.27mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	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	35.2% 141μg	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	206% 185mg	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

	Broccoli Stalks	Brazilnuts	Recommended Dietary Allowance
Calcium	9.53% 95mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	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	22% 1.75mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	19.8% 0.45mg	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	18.7% 131mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	3.57% 53.6mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Stalks VS Brazilnuts per 7 oz

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

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

• 7 ounces of Broccoli Stalks have more Vitamin A, 3.4 times more Vitamin B2, 2.2 times more Vitamin B3, 2.9 times more Vitamin B5, 1.6 times more Vitamin B6, 3.2 times more Vitamin B9 and 133.1 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 9.5 times more Vitamin B1 than Raw Broccoli Stalks.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Raw Broccoli Stalks as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Stalks vs Brazilnuts:

• 7 ounces of Broccoli Stalks have 26.5 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 3.3 times more Calcium, 38.7 times more Copper, 2.8 times more Iron, 15 times more Magnesium, 5.3 times more Manganese, 11 times more Phosphorus, 2 times more Potassium, 639 times more Selenium and 10.2 times more Zinc than Raw Broccoli Stalks.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Stalks have 3.6 times more Omega 3 than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 23.5 times more Energy, 191.7 times more Fat, 298.8 times more Saturated Fat, 641.1 times more Omega 6, 2.2 times more Carbohydrate and 4.8 times more Protein than Raw Broccoli Stalks.
• 7 ounces of Broccoli Stalks provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Broccoli Stalks VS Brazilnuts

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

Broccoli stalks are a great source of fiber, vitamins C and K, and folate, which support digestion, immunity, and bone health. Brazil nuts are high in selenium, a mineral important for thyroid function and antioxidant defense. Both are nutritious choices, but broccoli stalks provide a wider range of nutrients while Brazil nuts offer a unique source of selenium.

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

Both broccoli stalks and Brazil nuts can be part of a healthy weight loss diet, but they have different nutritional profiles. Broccoli stalks are low in calories and high in fiber, making them a great choice for weight loss as they can help you feel full and satisfied. On the other hand, Brazil nuts are high in healthy fats and protein, which can also support weight loss by helping to keep you full and satisfied. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of nutrient-dense foods like broccoli stalks and Brazil nuts can help you achieve your weight loss goals.

Should I eat more Broccoli Stalks 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. Broccoli stalks are a good source of fiber and vitamins, but they are not high in protein. Brazil nuts, on the other hand, are a good source of protein and healthy fats. Including a variety of protein-rich foods like legumes, tofu, tempeh, nuts, and seeds in your diet will help support muscle growth and recovery.

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

Broccoli stalks have a lower environmental impact compared to Brazil nuts. Broccoli is a more sustainable crop requiring less water, land, and resources to grow compared to Brazil nuts, which are typically grown in rainforest regions and require more resources to cultivate. Choosing broccoli stalks over Brazil nuts can help reduce your carbon footprint and support sustainable food choices.