Comparing Nutrients in 7 ounces Chives VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Chives	35%	18%	47%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Chives	Brazilnuts	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	100% 32g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	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	6.64% 8.63g	18% 23.3g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	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	13% 4.96g	39% 15g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Chives	Brazilnuts	Recommended Dietary Allowance
Vitamin A	48% 433μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.02% 1.3mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	52% 208μg	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	128% 115mg	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	2.78% 0.42mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	352% 422μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chives	Brazilnuts	Recommended Dietary Allowance
Calcium	18.3% 183mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	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	39.7% 3.18mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	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	16.4% 115mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	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	10% 1.1mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Chives VS Brazilnuts per 7 oz

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

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

• 7 ounces of Chives have more Vitamin A, 3.3 times more Vitamin B2, 2.2 times more Vitamin B3, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6, 4.8 times more Vitamin B9, 83 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 7.9 times more Vitamin B1 and 26.9 times more Vitamin E than Raw Chives.
• 7 ounces of Chives have insufficient amounts of Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Raw Chives as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Chives vs Brazilnuts:

• 7 ounces of Chives have 26.5 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.7 times more Calcium, 11.1 times more Copper, 1.5 times more Iron, 9 times more Magnesium, 3.3 times more Manganese, 12.5 times more Phosphorus, 2.2 times more Potassium, 2130 times more Selenium and 7.3 times more Zinc than Raw Chives.
• 7 ounces of Chives lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Brazilnuts contain 22 times more Energy, 91.9 times more Fat, 110.5 times more Saturated Fat, 2.4 times more Omega 3, 96.7 times more Omega 6, 2.7 times more Carbohydrate, 1.3 times more Sugars, 3 times more Fiber and 4.4 times more Protein than Raw Chives.
• 7 ounces of Chives provide inadequate amounts of Energy, Omega 3 and Omega 6

Frequently Asked Questions about Chives VS Brazilnuts

What are the health benefits of Chives compared to Brazilnuts?

Chives are low in calories and high in vitamins K and C, which support bone health and immunity. Brazil nuts are rich in selenium, which is important for thyroid function and antioxidant defense. Both can be part of a balanced vegan diet, offering different nutritional benefits.

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

Both chives and Brazil nuts can be part of a healthy diet, but when it comes to weight loss, it ultimately comes down to overall calorie intake and balance of nutrients. Chives are very low in calories and can be a great addition to meals for flavor without adding many calories. Brazil nuts, on the other hand, are higher in calories due to their healthy fats content. While Brazil nuts are nutrient-dense and can be a good source of selenium, it's important to consume them in moderation due to their calorie density. To support weight loss, focus on a balanced diet that includes a variety of nutrient-dense foods, plenty of fruits and vegetables, whole grains, and plant-based proteins.

Should I eat more Chives 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. Chives are low in protein, so it would be more beneficial to include Brazil nuts in your diet as they are a good source of protein and healthy fats that can support muscle growth and recovery. Additionally, incorporating a balanced diet with a variety of plant-based proteins such as legumes, tofu, tempeh, and quinoa can help you reach your muscle-building goals.

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

Chives have a lower environmental impact compared to Brazil nuts. Chives require less water, land, and resources to grow, making them a more sustainable option. Brazil nuts, on the other hand, are typically grown in the Amazon rainforest, which can contribute to deforestation and habitat destruction. Choosing chives over Brazil nuts can help reduce your carbon footprint and support environmental conservation efforts.