Comparing Nutrients in 7 ounces Garlic VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Garlic	16%	3%	81%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Garlic	Brazilnuts	Recommended Dietary Allowance
Energy	10% 296kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	100% 32g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	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	50.5% 65.6g	18% 23.3g	130g per day for Men 19-50 years
Sugars	2.74% 2g	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	11% 4.17g	39% 15g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Garlic	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	189% 2.45mg	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	1.5% 5.95μg	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	68.8% 62mg	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	1.06% 0.16mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic	Brazilnuts	Recommended Dietary Allowance
Calcium	36% 359mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	66% 0.59mg	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	42% 3.37mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	144% 3.3mg	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	43.4% 304mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	23.4% 796mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	51.2% 28μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	3.14% 116g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Garlic VS Brazilnuts per 7 oz

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

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

• 7 ounces of Garlic have 3.1 times more Vitamin B2, 2.4 times more Vitamin B3, 3.2 times more Vitamin B5, 12.2 times more Vitamin B6 and 44.6 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 3.1 times more Vitamin B1, 7.3 times more Vitamin B9 and 70.6 times more Vitamin E than Raw Garlic.
• 7 ounces of Garlic have insufficient amounts of Vitamin B9 and Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Garlic 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 Garlic vs Brazilnuts:

• 7 ounces of Garlic have 1.4 times more Manganese than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 5.8 times more Copper, 1.4 times more Iron, 15 times more Magnesium, 4.7 times more Phosphorus, 1.6 times more Potassium, 135 times more Selenium and 3.5 times more Zinc than Raw Garlic.
• Both Garlic and Brazilnuts contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Garlic have 2.8 times more Carbohydrate than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 4.4 times more Energy, 134.2 times more Fat, 181.3 times more Saturated Fat, 1.8 times more Omega 3, 106.4 times more Omega 6, 2.3 times more Sugars, 3.6 times more Fiber and 2.3 times more Protein than Raw Garlic.
• 7 ounces of Garlic provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Garlic VS Brazilnuts

What are the health benefits of Garlic compared to Brazilnuts?

Garlic is known for its immune-boosting properties, anti-inflammatory effects, and potential to lower blood pressure and improve heart health. On the other hand, Brazil nuts are an excellent source of selenium, which is important for thyroid function, immune system support, and antioxidant defense. Both foods offer unique health benefits, so including a variety of plant-based foods in your diet can help you meet your nutritional needs.

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

Both garlic and Brazil nuts can be part of a healthy diet, but when it comes to weight loss, the key is creating a calorie deficit. Eating more of one specific food alone will not necessarily lead to weight loss. It's important to focus on a balanced diet that includes a variety of nutrient-dense foods, along with regular physical activity, to support weight loss goals.

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

Both garlic and Brazil nuts can be beneficial for muscle growth, but Brazil nuts are a better choice for this specific goal. Brazil nuts are high in selenium, which is important for muscle function and can help support muscle growth and repair. Additionally, Brazil nuts are a good source of protein and healthy fats, which are essential for building and maintaining muscle mass. Garlic, on the other hand, is more known for its immune-boosting and anti-inflammatory properties rather than its direct impact on muscle growth. Incorporating Brazil nuts into your diet along with a balanced intake of other plant-based protein sources can help support your muscle-building goals while training consistently.

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

Garlic has a lower environmental impact compared to Brazil nuts in terms of water usage, land usage, and greenhouse gas emissions. Garlic is typically grown in smaller plots and requires less water and land to cultivate compared to Brazil nuts, which are grown in rainforests and require more resources to produce. Additionally, the transportation of Brazil nuts from rainforest regions to other parts of the world can contribute to higher greenhouse gas emissions.