Comparing Nutrients in 7 ounces Cherimoya VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cherimoya	8%	7%	85%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cherimoya	Brazilnuts	Recommended Dietary Allowance
Energy	5.13% 149kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	100% 32g	32g per day for Men 19-50 years
Omega 3	19.7% 0.32g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	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	27% 35g	18% 23.3g	130g per day for Men 19-50 years
Sugars	35.2% 25.5g	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	17% 12.5g	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	% 11.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 4.62g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	39% 15g	38g per day for Men 19-50 years
Protein	5.56% 3.1g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Cherimoya	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	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	11.4% 45.6μg	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	27.8% 25mg	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	3.57% 0.54mg	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

	Cherimoya	Brazilnuts	Recommended Dietary Allowance
Calcium	2% 20mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	15.2% 0.14mg	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	6.7% 0.54mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	8.02% 0.18mg	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	7.37% 51.6mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	16.8% 570mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	NA	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.26% 158g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherimoya VS Brazilnuts per 7 oz

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

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

• 7 ounces of Cherimoya have 3.7 times more Vitamin B2, 2.2 times more Vitamin B3, 1.9 times more Vitamin B5, 2.5 times more Vitamin B6 and 18 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 6.1 times more Vitamin B1 and 20.9 times more Vitamin E than Raw Cherimoya.
• Both Cherimoya and Brazilnuts provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cherimoya have insufficient amounts of Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Cherimoya as well as Dried Brazilnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cherimoya vs Brazilnuts:

• 7 ounces of Cherimoya have 23.2 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 16 times more Calcium, 25.3 times more Copper, 9 times more Iron, 22.1 times more Magnesium, 13.2 times more Manganese, 27.9 times more Phosphorus, 2.3 times more Potassium and 25.4 times more Zinc than Raw Cherimoya.
• 7 ounces of Cherimoya lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cherimoya have 4.4 times more Omega 3, 1.5 times more Carbohydrate, 5.5 times more Sugars and more Fructose than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 8.8 times more Energy, 98.7 times more Fat, 69.2 times more Saturated Fat, 870.1 times more Omega 6, 2.5 times more Fiber and 9.1 times more Protein than Raw Cherimoya.
• 7 ounces of Cherimoya provide inadequate amounts of Omega 6

Frequently Asked Questions about Cherimoya VS Brazilnuts

What are the health benefits of Cherimoya compared to Brazilnuts?

Cherimoya is a tropical fruit that is rich in vitamin C, fiber, and antioxidants, which can support immune health and digestion. Brazil nuts, on the other hand, are a good source of selenium, a mineral that plays a key role in thyroid function and antioxidant defense. Both foods offer unique health benefits, so including a variety of plant-based foods in your diet can help ensure you receive a wide range of nutrients.

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

Both cherimoya and Brazil nuts can be part of a healthy weight loss diet, but in terms of weight loss, it ultimately comes down to overall calorie intake. Cherimoya is a lower calorie fruit that can be a good option for a snack or dessert, while Brazil nuts are calorie-dense due to their high fat content. It's important to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins to support weight loss goals.

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

To gain more muscles while training consistently, it is important to focus on consuming an adequate amount of protein. Brazil nuts are a good source of healthy fats and selenium, but they are not a significant source of protein. Cherimoya, on the other hand, is a good source of vitamin C and fiber but also lacks significant protein content. To support muscle growth, it is recommended to include protein-rich foods such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds in your diet.

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

Cherimoya production generally has a lower environmental impact compared to Brazil nuts. Cherimoya trees require less land, water, and resources to grow, while Brazil nut trees are typically grown in rainforests and require more resources for cultivation. Additionally, the transportation of Brazil nuts from rainforest regions to other parts of the world can contribute to carbon emissions. Overall, choosing cherimoya over Brazil nuts can be a more sustainable choice for the environment.