Comparing Nutrients in 7 ounces Savoy Cabbage VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Savoy Cabbage	24%	3%	73%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Savoy Cabbage	Brazilnuts	Recommended Dietary Allowance
Energy	1.85% 53.6kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	100% 32g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	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	9.3% 12g	18% 23.3g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	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	16% 6.15g	39% 15g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Savoy Cabbage	Brazilnuts	Recommended Dietary Allowance
Vitamin A	11% 99μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	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	7.42% 0.37mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 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	39.7% 159μg	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	68.4% 61.5mg	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	2.25% 0.34mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Savoy Cabbage	Brazilnuts	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	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	9.92% 0.79mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	15.5% 0.36mg	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% 83.3mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Savoy Cabbage VS Brazilnuts per 7 oz

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

• 7 ounces of Savoy Cabbage have more Vitamin A, 1.9 times more Vitamin B6, 3.6 times more Vitamin B9, 44.3 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 8.8 times more Vitamin B1 and 33.2 times more Vitamin E than Raw Savoy Cabbage.
• Both Savoy Cabbage and Brazilnuts provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Savoy Cabbage have insufficient amounts of Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Savoy Cabbage as well as Dried Brazilnuts have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Savoy Cabbage vs Brazilnuts:

• 7 ounces of Savoy Cabbage have 26.6 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 4.6 times more Calcium, 28.1 times more Copper, 6.1 times more Iron, 13.4 times more Magnesium, 6.8 times more Manganese, 17.3 times more Phosphorus, 2.9 times more Potassium, 2130 times more Selenium and 15 times more Zinc than Raw Savoy Cabbage.
• 7 ounces of Savoy Cabbage lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Brazilnuts contain 24.4 times more Energy, 671 times more Fat, 1241.1 times more Saturated Fat, 1.3 times more Omega 3, 1160.1 times more Omega 6, 1.9 times more Carbohydrate, 2.4 times more Fiber and 7.2 times more Protein than Raw Savoy Cabbage.
• Both Savoy Cabbage and Brazilnuts offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Savoy Cabbage provide inadequate amounts of Energy, Omega 3 and Omega 6

Frequently Asked Questions about Savoy Cabbage VS Brazilnuts

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

Savoy cabbage is a great source of vitamins K, C, and B6, as well as fiber and antioxidants. It is low in calories and high in nutrients, making it a great addition to a healthy diet. Brazil nuts, on the other hand, are a good source of selenium, a mineral important for thyroid function and immune health. However, they are high in calories and fat, so should be consumed in moderation. Both foods offer unique health benefits and can be part of a balanced vegan diet.

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

Both Savoy cabbage and Brazil nuts can be beneficial for weight loss, but for different reasons. Savoy cabbage is low in calories and high in fiber, making it a great option for promoting satiety and aiding in weight loss. On the other hand, Brazil nuts are high in healthy fats, protein, and selenium, which can help support metabolism and overall health. Incorporating a variety of nutrient-dense foods like both Savoy cabbage and Brazil nuts into your diet can contribute to weight loss by providing essential nutrients and promoting feelings of fullness.

Should I eat more Savoy 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. Both Savoy cabbage and Brazil nuts are nutritious options, but Brazil nuts are higher in protein and healthy fats, making them a better choice for muscle building. Incorporating Brazil nuts into your diet along with other plant-based protein sources like legumes, tofu, tempeh, and quinoa can help support muscle growth.

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

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