Comparing Nutrients in 7 ounces Sweet Cherries VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Sweet Cherries	Brazilnuts	Recommended Dietary Allowance
Energy	4.3% 125kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	100% 32g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	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	24.4% 31.8g	18% 23.3g	130g per day for Men 19-50 years
Sugars	35% 25.4g	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	14.7% 10.7g	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	% 13g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 4.62g	g per day for Men 19-50 years
Fiber	11% 4.17g	39% 15g	38g per day for Men 19-50 years
Protein	3.76% 2.1g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.9% 0.31mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.39mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	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	2% 7.94μg	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	15.4% 14mg	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

	Sweet Cherries	Brazilnuts	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	384% 3.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	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	8.93% 0.71mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	6.04% 0.14mg	106% 2.43mg	2.3mg per day for Men 19-50 years
Molybdenum	4.28% 1.92μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.95% 41.7mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	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% 0mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Cherries VS Brazilnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Sweet 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 Sweet Cherries vs Brazilnuts:

• 7 ounces of Sweet Cherries have 10 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 22.9 times more Vitamin B1, 2.1 times more Vitamin B6, 5.5 times more Vitamin B9 and 80.7 times more Vitamin E than Raw Sweet Cherries.
• Both Sweet Cherries and Brazilnuts provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Sweet Cherries have insufficient amounts of Vitamin B9 and Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin C
• Both Raw Sweet Cherries as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Sweet Cherries vs Brazilnuts:

• 7 ounces of Sweet Cherries have 24 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 12.3 times more Calcium, 29.1 times more Copper, 6.8 times more Iron, 34.2 times more Magnesium, 17.5 times more Manganese, 34.5 times more Phosphorus, 3 times more Potassium, more Selenium and 58 times more Zinc than Raw Sweet Cherries.
• 7 ounces of Sweet Cherries lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweet Cherries have 1.4 times more Carbohydrate, 5.5 times more Sugars and more Fructose than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 10.5 times more Energy, 335.5 times more Fat, 424.6 times more Saturated Fat, 1.4 times more Omega 3, 902.3 times more Omega 6, 3.6 times more Fiber and 13.5 times more Protein than Raw Sweet Cherries.
• 7 ounces of Sweet Cherries provide inadequate amounts of Omega 3, Omega 6 and Protein

Frequently Asked Questions about Sweet Cherries VS Brazilnuts

What are the health benefits of Sweet Cherries compared to Brazilnuts?

Sweet cherries are a good source of antioxidants, vitamins C and A, as well as fiber. They can help reduce inflammation, improve heart health, and support healthy skin. On the other hand, Brazil nuts are high in selenium, a mineral important for thyroid function and immune health. They also provide healthy fats and protein. Both foods offer unique health benefits, so including a variety of plant-based foods in your diet is important for overall health.

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

Both sweet cherries and Brazil nuts can be part of a healthy diet for weight loss, but in terms of weight loss, sweet cherries may be the better option. Sweet cherries are lower in calories and higher in water content, making them a more filling and lower-calorie option compared to Brazil nuts, which are high in healthy fats and calories. Incorporating a variety of fruits and nuts into your diet, along with a balanced intake of other whole plant foods, can support weight loss in a healthy way.

Should I eat more Sweet 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 an adequate amount of protein. Brazil nuts are a good source of healthy fats and selenium, but they are not high in protein. Sweet cherries are a good source of antioxidants and fiber, but they are also low in protein. To support muscle growth, it is recommended to include protein-rich foods such as legumes, tofu, tempeh, seitan, quinoa, nuts, and seeds in your diet.

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

Sweet cherries have a higher environmental impact compared to Brazil nuts due to factors such as water usage, pesticide use, transportation emissions, and land use. Cherries require more water for cultivation and are often treated with pesticides, whereas Brazil nuts grow naturally in the rainforest without the need for intensive farming practices. Additionally, cherries are typically transported long distances to reach consumers, contributing to carbon emissions, while Brazil nuts are often harvested locally in the Amazon rainforest. Overall, choosing Brazil nuts over sweet cherries can help reduce your environmental footprint.