Comparing Nutrients in 7 ounces Fireweed Leaves VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Fireweed Leaves	16%	21%	63%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Fireweed Leaves	Brazilnuts	Recommended Dietary Allowance
Energy	7.05% 204kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	5.63% 5.46g	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	29.3% 38g	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	55.4% 21g	39% 15g	38g per day for Men 19-50 years
Protein	16.7% 9.35g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Fireweed Leaves	Brazilnuts	Recommended Dietary Allowance
Vitamin A	39.7% 357μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.46% 0.065mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58% 9.28mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	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	55.6% 222μg	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	4.85% 4.37mg	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

	Fireweed Leaves	Brazilnuts	Recommended Dietary Allowance
Calcium	85% 851mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	70.6% 0.64mg	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	59.5% 4.76mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	73.7% 310mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	578% 13.3mg	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	30.6% 214mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	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	4.5% 67.5mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	48% 5.28mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	3.8% 140g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Fireweed Leaves VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Fireweed Leaves vs Brazilnuts:

• 7 ounces of Fireweed Leaves have more Vitamin A, 3.9 times more Vitamin B2, 15.8 times more Vitamin B3, 7.4 times more Vitamin B5, 6.3 times more Vitamin B6, 5.1 times more Vitamin B9 and 3.1 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 18.7 times more Vitamin B1 than Raw Fireweed Leaves.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Raw Fireweed Leaves as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Fireweed Leaves vs Brazilnuts:

• 7 ounces of Fireweed Leaves have 2.7 times more Calcium, 5.5 times more Manganese and 11.3 times more Sodium than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 5.4 times more Copper, 2.4 times more Magnesium, 6.7 times more Phosphorus, 1.3 times more Potassium, 2130 times more Selenium and 1.5 times more Zinc than Raw Fireweed Leaves.
• Both Fireweed Leaves and Brazilnuts contain similar levels of Iron per seven ounces.
• 7 ounces of Fireweed Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fireweed Leaves have 1.6 times more Carbohydrate and 1.4 times more Fiber than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 6.4 times more Energy, 24.4 times more Fat and 3 times more Protein than Raw Fireweed Leaves.

Frequently Asked Questions about Fireweed Leaves VS Brazilnuts

What are the health benefits of Fireweed Leaves compared to Brazilnuts?

Fireweed leaves are a good source of vitamins A and C, as well as minerals like calcium and iron. They are also rich in antioxidants, which can help reduce inflammation and support overall health. Brazil nuts, on the other hand, are high in selenium, a mineral that is important for thyroid function and immune health. However, they are also high in saturated fat, so should be consumed in moderation. Overall, both fireweed leaves and Brazil nuts can be part of a healthy vegan diet, providing different nutrients and health benefits.

Can I lose weight easier by eating more Fireweed Leaves or Brazilnuts?

Both fireweed leaves and Brazil nuts can be part of a healthy diet, but for weight loss, it's important to focus on overall calorie intake and balance of nutrients. Fireweed leaves are low in calories and high in fiber, which can help with satiety and weight loss. Brazil nuts are high in healthy fats and protein, which can also help with satiety, but they are calorie-dense so portion control is important. Ultimately, weight loss is best achieved by creating a calorie deficit through a balanced diet and regular physical activity.

Should I eat more Fireweed Leaves 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 plant-based protein sources. Fireweed leaves are a good source of plant-based protein, but Brazil nuts are higher in protein and also provide essential nutrients like selenium. Including a combination of both in your diet can help support muscle growth and overall health.

What is the environmental impact of producing Fireweed Leaves compared to Brazilnuts?

Fireweed leaves have a lower environmental impact compared to Brazil nuts. Fireweed is a fast-growing plant that requires less water and land to cultivate, while Brazil nuts come from large trees that require more resources and take longer to grow. Additionally, the transportation of Brazil nuts from the Amazon rainforest to other regions can contribute to carbon emissions. Overall, choosing fireweed leaves over Brazil nuts can help reduce the environmental footprint of your food choices.