Comparing Nutrients in 7 ounces Red Sour Cherries VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Red Sour Cherries	7%	5%	88%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Red Sour Cherries	Brazilnuts	Recommended Dietary Allowance
Energy	3.42% 99kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	100% 32g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	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	18.6% 24g	18% 23.3g	130g per day for Men 19-50 years
Sugars	23.2% 17g	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	9.6% 6.97g	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	% 8.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 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	3.54% 2g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Red Sour Cherries	Brazilnuts	Recommended Dietary Allowance
Vitamin A	14% 127μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	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	5.68% 0.28mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	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	3.97% 16μg	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	22% 20mg	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	0.93% 0.14mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sour Cherries	Brazilnuts	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	7.94% 0.64mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	9.66% 0.22mg	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	4.25% 29.8mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	1.8% 0.2mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Sour Cherries VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Red Sour Cherries vs Brazilnuts:

• 7 ounces of Red Sour Cherries have more Vitamin A, 1.4 times more Vitamin B3 and 14.3 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 20.6 times more Vitamin B1, 1.3 times more Vitamin B5, 2.3 times more Vitamin B6, 2.8 times more Vitamin B9 and 80.7 times more Vitamin E than Raw Red Sour Cherries.
• Both Red Sour Cherries and Brazilnuts provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Red Sour Cherries have insufficient amounts of Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Raw Red Sour Cherries as well as Dried Brazilnuts have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Red Sour Cherries vs Brazilnuts:

• 7 ounces of Red Sour Cherries have 25.2 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 10 times more Calcium, 16.8 times more Copper, 7.6 times more Iron, 41.8 times more Magnesium, 10.9 times more Manganese, 48.3 times more Phosphorus, 3.8 times more Potassium, more Selenium and 40.6 times more Zinc than Raw Red Sour Cherries.
• 7 ounces of Red Sour Cherries lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Sour Cherries have 1.2 times more Omega 3, 3.6 times more Sugars and more Fructose than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 13.2 times more Energy, 223.7 times more Fat, 237.3 times more Saturated Fat, 529.6 times more Omega 6, 4.7 times more Fiber and 14.3 times more Protein than Raw Red Sour Cherries.
• Both Red Sour Cherries and Brazilnuts offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Red Sour Cherries provide inadequate amounts of Energy, Omega 6 and Protein

Frequently Asked Questions about Red Sour Cherries VS Brazilnuts

What are the health benefits of Red Sour Cherries compared to Brazilnuts?

Red sour cherries are a good source of antioxidants, vitamins A and C, and fiber, which can help support a healthy immune system and digestion. Brazil nuts are high in selenium, a mineral important for thyroid function and antioxidant defense. Both foods offer unique health benefits, so incorporating a variety of plant-based foods into your diet can help ensure you're getting a wide range of nutrients.

Can I lose weight easier by eating more Red Sour Cherries or Brazilnuts?

Both red sour cherries and Brazil nuts can be part of a healthy diet for weight loss, but in terms of weight loss, it ultimately comes down to overall calorie intake and balance. Red sour cherries are low in calories and high in fiber, making them 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. It's important to focus on a well-rounded diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins to support weight loss and overall health.

Should I eat more Red Sour Cherries 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 red sour cherries and Brazil nuts are nutritious foods, but Brazil nuts are a better choice for muscle building due to their higher protein content. Incorporating Brazil nuts into your diet along with other plant-based protein sources like legumes, tofu, tempeh, and quinoa can help support muscle growth and recovery.

What is the environmental impact of producing Red Sour Cherries compared to Brazilnuts?

The environmental impact of producing Red Sour Cherries is generally higher compared to Brazil nuts due to factors such as water usage, land usage, and transportation emissions. Cherries require more water for cultivation and have a higher carbon footprint due to transportation and processing. Brazil nuts, on the other hand, are typically harvested sustainably from the rainforest and have a lower environmental impact overall.