Comparing Nutrients in 7 ounces Endive VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Endive	25%	9%	66%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Endive	Brazilnuts	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	100% 32g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	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	5.1% 6.65g	18% 23.3g	130g per day for Men 19-50 years
Sugars	0.68% 0.5g	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	16% 6.15g	39% 15g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Endive	Brazilnuts	Recommended Dietary Allowance
Vitamin A	24% 214μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.7% 1.8mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	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	70.4% 282μg	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	14.3% 13mg	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	5.82% 0.87mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	382% 458μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Endive	Brazilnuts	Recommended Dietary Allowance
Calcium	10.3% 103mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	20.6% 1.65mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	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	7.94% 55.6mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	5.03% 186g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Endive VS Brazilnuts per 7 oz

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

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

• 7 ounces of Endive have more Vitamin A, 2.1 times more Vitamin B2, 1.4 times more Vitamin B3, 4.9 times more Vitamin B5, 6.5 times more Vitamin B9, 9.3 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 7.7 times more Vitamin B1, 5.1 times more Vitamin B6 and 12.8 times more Vitamin E than Raw Endive.
• 7 ounces of Endive have insufficient amounts of Vitamin B6
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Raw Endive as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Endive vs Brazilnuts:

• 7 ounces of Endive have 27.4 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 3.1 times more Calcium, 17.6 times more Copper, 2.9 times more Iron, 25.1 times more Magnesium, 2.9 times more Manganese, 25.9 times more Phosphorus, 2.1 times more Potassium, 9585 times more Selenium and 5.1 times more Zinc than Raw Endive.
• 7 ounces of Endive lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Brazilnuts contain 38.8 times more Energy, 335.5 times more Fat, 336.1 times more Saturated Fat, 2.8 times more Omega 3, 324.8 times more Omega 6, 3.5 times more Carbohydrate, 9.3 times more Sugars, 2.4 times more Fiber and 11.5 times more Protein than Raw Endive.
• 7 ounces of Endive provide inadequate amounts of Energy, Omega 3 and Omega 6

Frequently Asked Questions about Endive VS Brazilnuts

What are the health benefits of Endive compared to Brazilnuts?

Endive is a low-calorie vegetable rich in fiber, vitamins A and K, and folate. It can aid in digestion, support bone health, and boost immunity. Brazil nuts are high in selenium, a mineral important for thyroid function and antioxidant defense. They also provide healthy fats and protein. Both can be part of a balanced vegan diet, offering different nutrients for overall health.

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

Both endive and Brazil nuts can be part of a healthy weight loss diet, but they have different nutritional profiles. Endive is low in calories and high in fiber, making it a great choice for weight loss as it can help you feel full and satisfied with fewer calories. On the other hand, Brazil nuts are high in healthy fats and protein, which can also help with satiety and weight loss. However, Brazil nuts are calorie-dense, so portion control is important. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of nutrient-dense foods like endive and Brazil nuts can support your weight loss goals.

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

To gain more muscle while training consistently, it is important to focus on consuming a variety of protein-rich foods. Both endive and Brazil nuts are nutritious options, but Brazil nuts are a better choice for muscle building due to their higher protein content. Additionally, Brazil nuts are a good source of selenium, which can support muscle recovery and overall health. Incorporating a balanced diet with a variety of plant-based protein sources will help support your muscle-building goals.

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

The environmental impact of producing endive is generally higher compared to Brazil nuts. Endive requires more water, land, and resources to grow, while Brazil nuts are typically harvested sustainably from wild trees in the Amazon rainforest. Choosing Brazil nuts over endive can help reduce the environmental footprint of your food choices.