Comparing Nutrients in 7 ounces Cardoon VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cardoon	14%	5%	81%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cardoon	Brazilnuts	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	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	0.068% 0.022g	100% 32g	32g per day for Men 19-50 years
Omega 3	NA	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	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	6.2% 8.08g	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	8.36% 3.18g	39% 15g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Cardoon	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	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	13.4% 0.67mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	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	33.7% 135μg	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	4.4% 3.97mg	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

	Cardoon	Brazilnuts	Recommended Dietary Allowance
Calcium	14% 139mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	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	17.4% 1.4mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	6.52% 45.6mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	22.5% 337mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	5.04% 187g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cardoon VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Cardoon vs Brazilnuts:

• 7 ounces of Cardoon have 1.8 times more Vitamin B5, 3.1 times more Vitamin B9 and 2.9 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 30.9 times more Vitamin B1 than Raw Cardoon.
• Both Cardoon and Brazilnuts provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Cardoon have insufficient amounts of Vitamin B1
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin C
• Both Raw Cardoon as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cardoon vs Brazilnuts:

• 7 ounces of Cardoon have 56.7 times more Sodium and 27.5 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 2.3 times more Calcium, 7.5 times more Copper, 3.5 times more Iron, 9 times more Magnesium, 4.8 times more Manganese, 31.5 times more Phosphorus, 1.6 times more Potassium, 9585 times more Selenium and 23.9 times more Zinc than Raw Cardoon.
• 7 ounces of Cardoon lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Brazilnuts contain 38.8 times more Energy, 671 times more Fat, 1466.7 times more Saturated Fat, 594.2 times more Omega 6, 2.9 times more Carbohydrate, 4.7 times more Fiber and 20.5 times more Protein than Raw Cardoon.
• 7 ounces of Cardoon provide inadequate amounts of Energy, Omega 6 and Protein

Frequently Asked Questions about Cardoon VS Brazilnuts

What are the health benefits of Cardoon compared to Brazilnuts?

Cardoon is a rich source of fiber, vitamins, and minerals, while Brazil nuts are high in selenium, a powerful antioxidant. Both can be beneficial for health when included in a balanced diet.

Can I lose weight easier by eating more Cardoon or Brazilnuts?

Both cardoon and Brazil nuts can be part of a healthy diet, but when it comes to weight loss, it ultimately depends on your overall calorie intake and the balance of nutrients in your diet. Cardoon is a low-calorie, high-fiber vegetable that can help you feel full and satisfied, making it a good choice for weight loss. Brazil nuts, on the other hand, are calorie-dense due to their high fat content, so they should be consumed in moderation. For weight loss, focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds in appropriate portions.

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

To gain more muscles while training consistently, it's important to focus on consuming a variety of plant-based protein sources. Cardoon is a good source of protein, but Brazil nuts are higher in protein and also provide essential nutrients like selenium. Including both in your diet can help support muscle growth and overall health. Remember to also incorporate a balanced diet with a variety of fruits, vegetables, whole grains, and legumes to support your fitness goals.

What is the environmental impact of producing Cardoon compared to Brazilnuts?

Cardoon has a lower environmental impact compared to Brazil nuts. Cardoon is a plant that is native to the Mediterranean region and requires less water, land, and resources to grow compared to Brazil nuts, which are harvested from trees in the Amazon rainforest. Choosing locally grown and sustainable options like cardoon can help reduce the environmental footprint of our food choices.