Comparing Nutrients in 7 ounces Garland Chrysanthemum VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Garland Chrysanthemum	44%	16%	40%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Garland Chrysanthemum	Brazilnuts	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	NA	100% 32g	32g per day for Men 19-50 years
Omega 3	NA	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	NA	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	4.6% 6g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	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	15.7% 5.95g	39% 15g	38g per day for Men 19-50 years
Protein	12% 6.67g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Garland Chrysanthemum	Brazilnuts	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.05mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	88% 351μg	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	3.1% 2.78mg	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	NA	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	579% 695μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garland Chrysanthemum	Brazilnuts	Recommended Dietary Allowance
Calcium	23.2% 232mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	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	57% 4.54mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	81.4% 1.87mg	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	15.3% 107mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	33% 1125mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	NA	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Garland Chrysanthemum VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Garland Chrysanthemum vs Brazilnuts:

• 7 ounces of Garland Chrysanthemum have more Vitamin A, 4.1 times more Vitamin B2, 1.8 times more Vitamin B3, 1.2 times more Vitamin B5, 1.7 times more Vitamin B6, 8 times more Vitamin B9 and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 4.7 times more Vitamin B1 than Raw Garland Chrysanthemum.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin K
• Both Raw Garland Chrysanthemum as well as Dried Brazilnuts have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Garland Chrysanthemum vs Brazilnuts:

• 7 ounces of Garland Chrysanthemum have 39.3 times more Sodium and 26.7 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.4 times more Calcium, 12.7 times more Copper, 11.8 times more Magnesium, 1.3 times more Manganese, 13.4 times more Phosphorus and 5.7 times more Zinc than Raw Garland Chrysanthemum.
• Both Garland Chrysanthemum and Brazilnuts contain similar levels of Iron and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Brazilnuts contain 27.5 times more Energy, 119.8 times more Fat, 3.9 times more Carbohydrate, 2.5 times more Fiber and 4.3 times more Protein than Raw Garland Chrysanthemum.
• 7 ounces of Garland Chrysanthemum provide inadequate amounts of Energy

Frequently Asked Questions about Garland Chrysanthemum VS Brazilnuts

What are the health benefits of Garland Chrysanthemum compared to Brazilnuts?

Garland Chrysanthemum is a leafy green vegetable that is rich in vitamins A, C, and K, as well as minerals like calcium and potassium. It is low in calories and high in antioxidants, which can help reduce inflammation and support overall health. On the other hand, Brazil nuts are a good source of selenium, which is important for thyroid function and immune health. However, they are also high in calories and fat. Overall, both foods offer unique health benefits, so it's beneficial to include a variety of nutrient-dense foods in your diet.

Can I lose weight easier by eating more Garland Chrysanthemum or Brazilnuts?

Both Garland Chrysanthemum and Brazil nuts can be part of a healthy weight loss diet due to their nutrient content and potential health benefits. However, weight loss ultimately comes down to creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. It's important to focus on overall dietary patterns, portion sizes, and incorporating a variety of nutrient-dense foods to support weight loss.

Should I eat more Garland Chrysanthemum 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. Garland Chrysanthemum is a nutrient-dense leafy green vegetable that can provide vitamins, minerals, and antioxidants, but it is not a significant source of protein. Brazil nuts, on the other hand, are a good source of protein, healthy fats, and selenium, which can support muscle growth and recovery. Including a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains in your diet can help you meet your muscle-building goals.

What is the environmental impact of producing Garland Chrysanthemum compared to Brazilnuts?

Garland Chrysanthemum has a lower environmental impact compared to Brazil nuts. Garland Chrysanthemum requires less water, land, and resources to grow, making it a more sustainable option. Brazil nuts, on the other hand, are typically harvested from the wild in the Amazon rainforest, which can lead to deforestation and habitat destruction. Choosing Garland Chrysanthemum over Brazil nuts can help reduce your carbon footprint and support environmental conservation efforts.