Comparing Nutrients in 7 ounces Yellow Sweet Corn VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Yellow Sweet Corn	Brazilnuts	Recommended Dietary Allowance
Energy	5.9% 171kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	2.76% 2.68g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	100% 32g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.94g	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	28.5% 37g	18% 23.3g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	5.3% 3.85g	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	% 6.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.77g	% 4.62g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	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

	Yellow Sweet Corn	Brazilnuts	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	21% 83.3μg	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% 13.5mg	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	0.5% 0.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Corn	Brazilnuts	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	13% 1.03mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	25.2% 177mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	15.8% 536mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.08% 151g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Yellow Sweet Corn VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Yellow Sweet Corn vs Brazilnuts:

• 7 ounces of Yellow Sweet Corn have 1.6 times more Vitamin B2, 6 times more Vitamin B3, 3.9 times more Vitamin B5, 1.9 times more Vitamin B9 and 9.7 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 4 times more Vitamin B1 and 80.7 times more Vitamin E than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Brazilnuts provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Yellow Sweet Corn have insufficient amounts of Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Yellow Sweet Corn as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Yellow Sweet Corn vs Brazilnuts:

• 7 ounces of Yellow Sweet Corn have 22.2 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 80 times more Calcium, 32.3 times more Copper, 4.7 times more Iron, 10.2 times more Magnesium, 7.5 times more Manganese, 8.1 times more Phosphorus, 2.4 times more Potassium, 3195 times more Selenium and 8.8 times more Zinc than Raw Yellow Sweet Corn.
• 7 ounces of Yellow Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Yellow Sweet Corn have 1.6 times more Carbohydrate, 2.7 times more Sugars and more Fructose than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 7.7 times more Energy, 49.7 times more Fat, 49.6 times more Saturated Fat, 2.6 times more Omega 3, 51.6 times more Omega 6, 3.8 times more Fiber and 4.4 times more Protein than Raw Yellow Sweet Corn.
• 7 ounces of Yellow Sweet Corn provide inadequate amounts of Omega 3

Frequently Asked Questions about Yellow Sweet Corn VS Brazilnuts

What are the health benefits of Yellow Sweet Corn compared to Brazilnuts?

Yellow sweet corn is a good source of fiber, vitamins, and minerals such as vitamin C, folate, and potassium. It is also rich in antioxidants that help protect against chronic diseases. On the other hand, Brazil nuts are high in selenium, a mineral important for immune function and thyroid health. However, they are also high in saturated fat and calories. In terms of health benefits, yellow sweet corn provides a wider range of nutrients and is lower in fat compared to Brazil nuts.

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

Both yellow sweet corn and Brazil nuts can be part of a healthy diet, but if your goal is weight loss, it's important to consider the calorie density of these foods. Yellow sweet corn is higher in carbohydrates and calories compared to Brazil nuts, which are high in healthy fats and protein. In general, incorporating more Brazil nuts into your diet may be more beneficial for weight loss due to their higher satiety factor and lower calorie density. However, portion control and overall balance in your diet are key factors in achieving weight loss goals.

Should I eat more Yellow Sweet Corn 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 protein-rich plant foods. Both yellow sweet corn and Brazil nuts can be part of a balanced vegan diet, but Brazil nuts are a better source of protein and healthy fats, which are essential for muscle growth and repair. Incorporating Brazil nuts into your diet along with other plant-based protein sources like legumes, tofu, tempeh, and quinoa can help support your muscle-building goals.

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

Yellow sweet corn generally has a lower environmental impact compared to Brazil nuts. Corn requires less water, land, and resources to grow, making it a more sustainable option. Brazil nuts, on the other hand, are typically harvested from wild trees in the Amazon rainforest, which can contribute to deforestation and habitat destruction. Choosing locally grown, organic yellow sweet corn can help reduce your environmental footprint.