Comparing Nutrients in 7 ounces Chinese Cabbage VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Chinese Cabbage	36%	11%	53%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Chinese Cabbage	Brazilnuts	Recommended Dietary Allowance
Energy	0.89% 25.8kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	100% 32g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	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	3.33% 4.33g	18% 23.3g	130g per day for Men 19-50 years
Sugars	3.23% 2.34g	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	5.22% 2g	39% 15g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Chinese Cabbage	Brazilnuts	Recommended Dietary Allowance
Vitamin A	49% 443μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.17mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	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	32.7% 131μg	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	99% 89.3mg	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	1.2% 0.18mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75.2% 90μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Cabbage	Brazilnuts	Recommended Dietary Allowance
Calcium	21% 208mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	4.63% 0.042mg	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	8.98% 37.7mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	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	10.5% 73.4mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	8.6% 129mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	5.1% 189g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Cabbage VS Brazilnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Chinese Cabbage 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 Cabbage vs Brazilnuts:

• 7 ounces of Chinese Cabbage have more Vitamin A, 2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B6, 3 times more Vitamin B9, 64.3 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 15.4 times more Vitamin B1, 2.1 times more Vitamin B5 and 62.8 times more Vitamin E than Raw Chinese Cabbage.
• 7 ounces of Chinese Cabbage have insufficient amounts of Vitamin B5 and Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Raw Chinese Cabbage as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Chinese Cabbage vs Brazilnuts:

• 7 ounces of Chinese Cabbage have 21.7 times more Sodium and 27.9 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.5 times more Calcium, 83 times more Copper, 3 times more Iron, 19.8 times more Magnesium, 7.7 times more Manganese, 19.6 times more Phosphorus, 2.6 times more Potassium, 3834 times more Selenium and 21.4 times more Zinc than Raw Chinese Cabbage.
• 7 ounces of Chinese Cabbage lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chinese Cabbage have 1.5 times more Omega 3 than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 50.7 times more Energy, 335.5 times more Fat, 597.6 times more Saturated Fat, 580.1 times more Omega 6, 5.4 times more Carbohydrate, 2 times more Sugars, 7.5 times more Fiber and 9.5 times more Protein than Raw Chinese Cabbage.
• 7 ounces of Chinese Cabbage provide inadequate amounts of Energy, Omega 6 and Carbohydrate

Frequently Asked Questions about Chinese Cabbage VS Brazilnuts

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

Chinese cabbage is low in calories and high in fiber, vitamins (such as vitamin C and K), and minerals (such as calcium and potassium). It also contains antioxidants that can help reduce inflammation and improve heart health. On the other hand, Brazil nuts are a good source of selenium, which is important for thyroid function and immune health. However, they are also high in calories and fat. In terms of health benefits, Chinese cabbage is a better option due to its lower calorie and fat content, as well as its higher fiber and nutrient content.

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

Both Chinese cabbage and Brazil nuts can be part of a healthy weight loss diet due to their nutrient content and low calorie density. Chinese cabbage is low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Brazil nuts are high in healthy fats and protein, which can also help keep you full and satisfied. Ultimately, weight loss is achieved by creating a calorie deficit, so incorporating a variety of nutrient-dense foods like Chinese cabbage and Brazil nuts can support your weight loss goals.

Should I eat more Chinese Cabbage 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. Chinese cabbage is low in protein, while Brazil nuts are a good source of plant-based protein. Therefore, incorporating more Brazil nuts into your diet would be more beneficial for muscle growth. Additionally, Brazil nuts are rich in selenium, which is important for overall muscle function and recovery.

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

Chinese cabbage generally has a lower environmental impact compared to Brazil nuts. Chinese cabbage requires 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 Chinese cabbage over Brazil nuts can help reduce the overall environmental footprint of your diet.