Comparing Nutrients in 7 ounces Durian VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Durian	4%	30%	66%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Durian	Brazilnuts	Recommended Dietary Allowance
Energy	10% 292kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	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	41.4% 53.8g	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	20% 7.54g	39% 15g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Durian	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.2% 0.63mg	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	18% 71.4μg	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	43.4% 39mg	1.54% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Durian	Brazilnuts	Recommended Dietary Allowance
Calcium	1.2% 12mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	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	10.7% 0.85mg	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	28% 0.64mg	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	11% 77.4mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	NA	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	3.5% 129g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Durian VS Brazilnuts per 7 oz

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

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

• 7 ounces of Durian have 5.7 times more Vitamin B2, 3.6 times more Vitamin B3, 1.3 times more Vitamin B5, 3.1 times more Vitamin B6, 1.6 times more Vitamin B9 and 28.1 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.6 times more Vitamin B1 than Raw or Frozen Durian.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw or Frozen Durian as well as Dried Brazilnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Durian vs Brazilnuts:

• 7 oz of Dried Brazilnuts contain 26.7 times more Calcium, 8.4 times more Copper, 5.7 times more Iron, 12.5 times more Magnesium, 3.8 times more Manganese, 18.6 times more Phosphorus, 1.5 times more Potassium and 14.5 times more Zinc than Raw or Frozen Durian.
• 7 ounces of Durian lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Durian have 2.3 times more Carbohydrate than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 4.5 times more Energy, 12.6 times more Fat, 2 times more Fiber and 9.7 times more Protein than Raw or Frozen Durian.

Frequently Asked Questions about Durian VS Brazilnuts

What are the health benefits of Durian compared to Brazilnuts?

Durian is a tropical fruit that is rich in vitamins, minerals, and fiber. It is a good source of vitamin C, potassium, and antioxidants. Brazil nuts, on the other hand, are a great source of selenium, which is important for thyroid function and immune health. Both foods offer unique health benefits, so incorporating a variety of plant-based foods in your diet is key for optimal nutrition.

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

Both Durian and Brazil nuts are calorie-dense foods, so consuming them in large quantities may not necessarily help with weight loss. It's important to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, and legumes to support weight loss and overall health. Incorporating these foods in moderation can be part of a healthy eating plan, but it's essential to consider portion sizes and overall calorie intake.

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

Both durian and Brazil nuts can be beneficial for muscle gain due to their nutrient content. Durian is rich in carbohydrates for energy, while Brazil nuts are high in protein and healthy fats for muscle repair and growth. To support muscle gain while training consistently, it is important to have a balanced diet that includes a variety of plant-based foods. Incorporating both durian and Brazil nuts into your diet can help provide the necessary nutrients for muscle development.

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

Durian production typically has a higher environmental impact compared to Brazil nuts due to factors such as land use, water consumption, and greenhouse gas emissions. Durian trees require more space to grow and are often cultivated in monoculture plantations, leading to deforestation and loss of biodiversity. In contrast, Brazil nut trees grow in natural rainforest ecosystems and support local biodiversity. Additionally, the transportation of Durians over long distances can contribute to carbon emissions, whereas Brazil nuts are often harvested locally.