Comparing Nutrients in 7 ounces Burdock Root VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Burdock Root	8%	2%	90%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Burdock Root	Brazilnuts	Recommended Dietary Allowance
Energy	4.93% 143kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	100% 32g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	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	26.5% 34.4g	18% 23.3g	130g per day for Men 19-50 years
Sugars	7.94% 5.75g	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	17.2% 6.55g	39% 15g	38g per day for Men 19-50 years
Protein	5.42% 3.04g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Burdock Root	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	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	11.4% 45.6μg	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	6.6% 5.95mg	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	5.03% 0.75mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Burdock Root	Brazilnuts	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	20% 1.6mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	14.5% 101mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	18% 611mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.3% 159g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Burdock Root VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Burdock Root vs Brazilnuts:

• 7 ounces of Burdock Root have 1.7 times more Vitamin B5, 2.4 times more Vitamin B6 and 4.3 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 61.7 times more Vitamin B1 and 14.9 times more Vitamin E than Raw Burdock Root.
• Both Burdock Root and Brazilnuts provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Burdock Root have insufficient amounts of Vitamin B1
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin C
• Both Raw Burdock Root as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Burdock Root vs Brazilnuts:

• 7 ounces of Burdock Root have 23.4 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 3.9 times more Calcium, 22.6 times more Copper, 3 times more Iron, 9.9 times more Magnesium, 5.3 times more Manganese, 14.2 times more Phosphorus, 2.1 times more Potassium, 2738.6 times more Selenium and 12.3 times more Zinc than Raw Burdock Root.
• 7 ounces of Burdock Root lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Burdock Root have 1.5 times more Carbohydrate and 1.2 times more Sugars than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 9.2 times more Energy, 447.3 times more Fat, 645.4 times more Saturated Fat, 18 times more Omega 3, 435.1 times more Omega 6, 2.3 times more Fiber and 9.4 times more Protein than Raw Burdock Root.
• 7 ounces of Burdock Root provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Burdock Root VS Brazilnuts

What are the health benefits of Burdock Root compared to Brazilnuts?

Burdock root is a good source of antioxidants, fiber, and prebiotics which can support digestion and overall gut health. Brazil nuts are high in selenium, a mineral important for thyroid function and immune health. Both can be beneficial additions to a balanced vegan diet, but they offer different health benefits.

Can I lose weight easier by eating more Burdock Root or Brazilnuts?

Both burdock root and Brazil nuts can be part of a healthy weight loss diet due to their nutrient content and potential health benefits. However, weight loss ultimately comes down to creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. In terms of weight loss, it is important to focus on overall dietary patterns, including consuming a variety of nutrient-dense foods, staying hydrated, and being physically active. Incorporating a balanced diet that includes a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds will support weight loss efforts more effectively than focusing on specific "superfoods" like burdock root or Brazil nuts alone. Remember, sustainable weight loss is about making long-term lifestyle changes rather than relying on specific foods or supplements. Consulting with a registered dietitian or nutritionist can help you create a personalized and balanced meal plan to support your weight loss goals.

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

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Brazil nuts are a good source of healthy fats and selenium, but they are not particularly high in protein. Burdock root, on the other hand, is a good source of fiber and antioxidants but is not a significant source of protein either. To support muscle growth, it is recommended to include protein-rich foods such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds in your diet.

What is the environmental impact of producing Burdock Root compared to Brazilnuts?

Burdock root has a lower environmental impact compared to Brazil nuts. Burdock root is a root vegetable that can be grown locally in many regions, requiring less transportation and energy for production. On the other hand, Brazil nuts are typically harvested from the Amazon rainforest, leading to deforestation and habitat destruction. Choosing locally grown, plant-based foods like burdock root can help reduce your environmental footprint.