Comparing Nutrients in 7 ounces Chicory Greens VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Chicory Greens	24%	10%	66%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Chicory Greens	Brazilnuts	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	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	0.45% 0.14g	100% 32g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	7.17% 9.33g	18% 23.3g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	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	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	21% 7.94g	39% 15g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Chicory Greens	Brazilnuts	Recommended Dietary Allowance
Vitamin A	63% 568μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	54.6% 218μg	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	53% 47.6mg	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	30% 4.5mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	492% 591μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chicory Greens	Brazilnuts	Recommended Dietary Allowance
Calcium	20% 198mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	65% 0.59mg	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	22.3% 1.8mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	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	13.3% 93mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	5.95% 89.3mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.93% 183g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Chicory Greens VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Chicory Greens vs Brazilnuts:

• 7 ounces of Chicory Greens have more Vitamin A, 2.9 times more Vitamin B2, 1.7 times more Vitamin B3, 6.3 times more Vitamin B5, 5 times more Vitamin B9, 34.3 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 10.3 times more Vitamin B1 and 2.5 times more Vitamin E than Raw Chicory Greens.
• Both Chicory Greens and Brazilnuts provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Raw Chicory Greens as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Chicory Greens vs Brazilnuts:

• 7 ounces of Chicory Greens have 15 times more Sodium and 26.9 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.6 times more Calcium, 5.9 times more Copper, 2.7 times more Iron, 12.5 times more Magnesium, 2.9 times more Manganese, 15.4 times more Phosphorus, 1.6 times more Potassium, 6390 times more Selenium and 9.7 times more Zinc than Raw Chicory Greens.
• 7 ounces of Chicory Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Brazilnuts contain 28.7 times more Energy, 223.7 times more Fat, 221 times more Saturated Fat, 1.9 times more Omega 3, 217.5 times more Omega 6, 2.5 times more Carbohydrate, 3.3 times more Sugars, 1.9 times more Fiber and 8.4 times more Protein than Raw Chicory Greens.
• 7 ounces of Chicory Greens provide inadequate amounts of Energy, Omega 3 and Omega 6

Frequently Asked Questions about Chicory Greens VS Brazilnuts

What are the health benefits of Chicory Greens compared to Brazilnuts?

Chicory greens are rich in fiber, vitamins A and K, and antioxidants, which can support digestion, immune function, and heart health. Brazil nuts are a good source of selenium, which is important for thyroid function and antioxidant defense. Both can be part of a healthy vegan diet, offering different nutritional benefits.

Can I lose weight easier by eating more Chicory Greens or Brazilnuts?

Both chicory greens and Brazil nuts can be beneficial for weight loss, but in different ways. Chicory greens are low in calories and high in fiber, making them a great option for promoting satiety and aiding in weight loss. On the other hand, Brazil nuts are high in healthy fats and protein, which can also help with weight loss by keeping you feeling full and satisfied. Ultimately, incorporating a variety of nutrient-dense foods like chicory greens and Brazil nuts into your diet can support your weight loss goals.

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

To gain more muscle while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Chicory greens are a good source of fiber and vitamins, but they are not high in protein. Brazil nuts, on the other hand, are a good source of protein and healthy fats. Including a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains in your diet will help support muscle growth and recovery.

What is the environmental impact of producing Chicory Greens compared to Brazilnuts?

Chicory greens have a lower environmental impact compared to Brazil nuts. Chicory greens require less water, land, and resources to grow, making them a more sustainable choice. Brazil nuts, on the other hand, are typically grown in rainforest regions and require more resources to cultivate, leading to a higher environmental impact. Choosing chicory greens over Brazil nuts can help reduce your carbon footprint and support environmental sustainability.