Comparing Nutrients in 7 ounces Napa Cabbage VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Napa Cabbage	25%	9%	66%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Napa Cabbage	Brazilnuts	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	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	0.27% 0.085g	100% 32g	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	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	4.93% 6.4g	18% 23.3g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	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	6.27% 2.4g	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

	Napa Cabbage	Brazilnuts	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	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	7.63% 0.099mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.17% 0.21mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	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	39% 157μg	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	59.5% 53.6mg	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	1.6% 0.24mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	71% 85μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Napa Cabbage	Brazilnuts	Recommended Dietary Allowance
Calcium	15.3% 153mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	7.7% 0.62mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	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	8.22% 57.5mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Napa Cabbage VS Brazilnuts per 7 oz

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

• 7 ounces of Napa Cabbage have 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 2.3 times more Vitamin B6, 3.6 times more Vitamin B9, 38.6 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 15.4 times more Vitamin B1, 1.8 times more Vitamin B5 and 47.1 times more Vitamin E than Raw Chinese Napa Cabbage.
• 7 ounces of Napa Cabbage have insufficient amounts of Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Raw Chinese Napa Cabbage 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 Napa Cabbage vs Brazilnuts:

• 7 ounces of Napa Cabbage have 27.6 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 2.1 times more Calcium, 48.4 times more Copper, 7.8 times more Iron, 28.9 times more Magnesium, 6.4 times more Manganese, 25 times more Phosphorus, 2.8 times more Potassium, 3195 times more Selenium and 17.7 times more Zinc than Raw Chinese Napa Cabbage.
• 7 ounces of Napa Cabbage lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Napa Cabbage have 1.6 times more Omega 3 than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 41.2 times more Energy, 335.5 times more Fat, 375.2 times more Saturated Fat, 1624.2 times more Omega 6, 3.6 times more Carbohydrate, 1.7 times more Sugars, 6.3 times more Fiber and 11.9 times more Protein than Raw Chinese Napa Cabbage.
• 7 ounces of Napa Cabbage provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Napa Cabbage VS Brazilnuts

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

Napa cabbage is a low-calorie vegetable rich in vitamins A, C, and K, as well as antioxidants and fiber. It can support digestion, heart health, and immune function. Brazil nuts are high in selenium, a mineral important for thyroid function and antioxidant protection. Both can be part of a balanced vegan diet, offering unique health benefits.

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

Both Napa cabbage and Brazil nuts can be part of a healthy weight loss diet, but the key to losing weight is creating a calorie deficit. Napa cabbage is low in calories and high in fiber, making it a great option for weight loss. Brazil nuts are high in healthy fats and protein, which can help keep you full and satisfied. Ultimately, the best approach is to focus on a balanced diet that includes a variety of nutrient-dense foods, along with regular physical activity, to support weight loss.

Should I eat more Napa 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 a variety of plant-based protein sources. Napa cabbage is low in protein, so it would be more beneficial to include Brazil nuts in your diet as they are a good source of protein, healthy fats, and essential nutrients like selenium. Additionally, incorporating other protein-rich foods such as legumes, tofu, tempeh, and quinoa can help support muscle growth and recovery.

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

Napa cabbage has a lower environmental impact compared to Brazil nuts. Napa cabbage requires less water, land, and resources to grow, making it a more sustainable option. Brazil nuts, on the other hand, are typically grown in the Amazon rainforest, which can lead to deforestation and habitat destruction. Choosing Napa cabbage over Brazil nuts can help reduce your carbon footprint and support environmental conservation efforts.