Comparing Nutrients in 7 ounces Carissa VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Carissa	3%	17%	80%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Carissa	Brazilnuts	Recommended Dietary Allowance
Energy	4.24% 123kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	NA	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	NA	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	21% 27g	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	NA	39% 15g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Carissa	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	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	9.16% 0.12mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	83.8% 75.4mg	1.54% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Carissa	Brazilnuts	Recommended Dietary Allowance
Calcium	2.2% 22mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	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	32.5% 2.6mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	NA	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	2% 14mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	NA	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	NA	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.5% 167g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Carissa VS Brazilnuts per 7 oz

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

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

• 7 ounces of Carissa have 1.7 times more Vitamin B2 and 54.3 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 15.4 times more Vitamin B1 than Raw Carissa.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin C
• Both Raw Carissa as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Carissa vs Brazilnuts:

• 7 ounces of Carissa have 24.6 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 14.5 times more Calcium, 8.3 times more Copper, 1.9 times more Iron, 23.5 times more Magnesium, 103.6 times more Phosphorus and 2.5 times more Potassium than Raw Carissa.
• 7 ounces of Carissa lack sufficient amounts of Calcium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Brazilnuts contain 10.6 times more Energy, 51.6 times more Fat and 28.6 times more Protein than Raw Carissa.
• Both Carissa and Brazilnuts offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Carissa provide inadequate amounts of Protein

Frequently Asked Questions about Carissa VS Brazilnuts

What are the health benefits of Carissa compared to Brazilnuts?

Carissa fruit is rich in vitamin C, fiber, and antioxidants, which can support immune health and digestion. Brazil nuts are high in selenium, a mineral important for thyroid function and antioxidant defense. Both can be part of a balanced vegan diet, but Carissa may offer more vitamin C and fiber, while Brazil nuts provide selenium.

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

Both Carissa and Brazil nuts can be part of a healthy diet, but when it comes to weight loss, it's important to focus on overall calorie intake and food quality. Carissa is a fruit that is low in calories and high in fiber, making it a good choice for weight loss. Brazil nuts, on the other hand, are high in healthy fats and calories, so they should be consumed in moderation. Ultimately, weight loss is best achieved by creating a calorie deficit through a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins.

Should I eat more Carissa 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. Carissa fruit is not a significant source of protein, so I would recommend incorporating more Brazil nuts into your diet as they are a good source of protein, healthy fats, and essential minerals like selenium that can support muscle growth and recovery. Additionally, including a variety of legumes, nuts, seeds, tofu, tempeh, and whole grains in your diet can help you meet your protein needs for muscle building.

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

The environmental impact of producing Carissa (also known as Natal Plum) is generally lower than that of Brazil nuts. Carissa is a fruit that can be grown in a variety of climates and requires less water and resources compared to Brazil nuts, which are harvested from the rainforest. Choosing Carissa over Brazil nuts can help reduce deforestation and support more sustainable agricultural practices.