Comparing Nutrients in 7 ounces Eppaw VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Eppaw	11%	10%	79%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Eppaw	Brazilnuts	Recommended Dietary Allowance
Energy	10.3% 298kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	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	48.4% 63g	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	NA	39% 15g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Eppaw	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	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	12% 47.6μg	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	28.7% 25.8mg	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	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Eppaw	Brazilnuts	Recommended Dietary Allowance
Calcium	22% 218mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	51.6% 0.46mg	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	28.5% 2.3mg	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	94% 2.17mg	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	46.8% 327mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.3mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	3.2% 119g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Eppaw VS Brazilnuts per 7 oz

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

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

• 7 ounces of Eppaw have 3.4 times more Vitamin B2, 6.4 times more Vitamin B5, 1.7 times more Vitamin B6 and 18.6 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 5.6 times more Vitamin B1 than Raw Eppaw.
• Both Eppaw and Brazilnuts provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin C
• Both Raw Eppaw as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Eppaw vs Brazilnuts:

• 7 oz of Dried Brazilnuts contain 1.5 times more Calcium, 7.4 times more Copper, 2.1 times more Iron, 11.8 times more Magnesium, 4.4 times more Phosphorus, 1.9 times more Potassium, 2130 times more Selenium and 3.5 times more Zinc than Raw Eppaw.
• Both Eppaw and Brazilnuts contain similar levels of Manganese per seven ounces.
• 7 ounces of Eppaw lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Eppaw have 2.7 times more Carbohydrate than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 4.4 times more Energy, 37.3 times more Fat and 3.1 times more Protein than Raw Eppaw.

Frequently Asked Questions about Eppaw VS Brazilnuts

What are the health benefits of Eppaw compared to Brazilnuts?

Both Eppaw and Brazil nuts are nutritious options, but they have different health benefits. Eppaw is a good source of plant-based protein, fiber, vitamins, and minerals, while Brazil nuts are high in selenium, a powerful antioxidant that supports immune function and thyroid health. Incorporating a variety of nuts and seeds into your diet can provide a range of nutrients for overall health.

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

Both Eppaw and Brazil nuts are nutrient-dense foods that can support weight loss when consumed in moderation as part of a balanced diet. However, it is important to note that weight loss ultimately comes down to creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. Therefore, incorporating a variety of whole plant foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds, along with regular physical activity, is key to achieving and maintaining a healthy weight.

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

Both Eppaw and Brazil nuts can be beneficial for muscle gain due to their nutrient content. Eppaw is rich in plant-based protein, fiber, and essential vitamins and minerals, while Brazil nuts are a good source of selenium, which is important for muscle function. To support muscle growth while training consistently, it's important to have a well-rounded diet that includes a variety of plant-based proteins, healthy fats, and carbohydrates. Incorporating both Eppaw and Brazil nuts into your diet can help provide the nutrients needed for muscle recovery and growth.

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

The environmental impact of producing Eppaw is generally higher compared to Brazil nuts. Eppaw is a processed meat substitute that often requires more resources such as water, land, and energy to produce, contributing to higher greenhouse gas emissions and deforestation. On the other hand, Brazil nuts are a natural, minimally processed food that grows in the wild, requiring fewer resources and having a lower environmental impact. Choosing Brazil nuts over Eppaw can be a more sustainable choice for the environment.