Comparing Nutrients in 7 ounces Collards VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Collards	31%	14%	55%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Collards	Brazilnuts	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	1.25% 1.2g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	100% 32g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	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	8.27% 10.8g	18% 23.3g	130g per day for Men 19-50 years
Sugars	1.26% 0.91g	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	10.7% 6g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Collards	Brazilnuts	Recommended Dietary Allowance
Vitamin A	55.3% 498μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	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	64% 256μg	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	78% 70mg	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	723% 867μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Collards	Brazilnuts	Recommended Dietary Allowance
Calcium	46% 460mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	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	11.7% 0.93mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	56.8% 1.3mg	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	7.1% 49.6mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	12.4% 423mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.8% 178g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Collards VS Brazilnuts per 7 oz

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

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

• 7 ounces of Collards have more Vitamin A, 3.7 times more Vitamin B2, 2.5 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 5.9 times more Vitamin B9, 50.4 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 11.4 times more Vitamin B1 and 2.5 times more Vitamin E than Raw Collards.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Raw Collards as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Collards vs Brazilnuts:

• 7 ounces of Collards have 1.5 times more Calcium and 26.2 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 37.9 times more Copper, 5.2 times more Iron, 13.9 times more Magnesium, 1.9 times more Manganese, 29 times more Phosphorus, 3.1 times more Potassium, 1474.6 times more Selenium and 19.3 times more Zinc than Raw Collards.
• 7 ounces of Collards lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Collards have 3 times more Omega 3 than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 20.6 times more Energy, 110 times more Fat, 293.3 times more Saturated Fat, 297.1 times more Omega 6, 2.2 times more Carbohydrate, 5.1 times more Sugars, 1.9 times more Fiber and 4.7 times more Protein than Raw Collards.
• 7 ounces of Collards provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Collards VS Brazilnuts

What are the health benefits of Collards compared to Brazilnuts?

Collard greens are a good source of vitamins A, C, and K, as well as fiber and antioxidants. They are low in calories and high in nutrients, making them a great addition to a healthy diet. Brazil nuts, on the other hand, are rich in selenium, a mineral that supports immune function and may help reduce inflammation. However, they are also high in calories and fat, so they should be consumed in moderation. Overall, both collard greens and Brazil nuts offer unique health benefits and can be part of a balanced vegan diet.

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

Both collards and Brazil nuts can be part of a healthy weight loss diet, but collards are lower in calories and higher in fiber, making them a better choice for weight loss. Incorporating more collards into your meals can help you feel full and satisfied while consuming fewer calories, which may make it easier to lose weight.

Should I eat more Collards 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. Collard greens are a good source of plant-based protein, but Brazil nuts are higher in protein content. Therefore, incorporating more Brazil nuts into your diet may be beneficial for muscle growth. Additionally, Brazil nuts are also a good source of healthy fats and selenium, which can support overall health and muscle recovery.

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

Collards have a lower environmental impact compared to Brazil nuts. Collards are typically grown locally and require less water and resources to produce, whereas Brazil nuts are often harvested from the rainforest, leading to deforestation and habitat destruction. Choosing collards over Brazil nuts can help reduce your carbon footprint and support sustainable agriculture practices.