Comparing Nutrients in 7 ounces Dried Goji Berries VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Goji Berries	15%	1%	84%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Dried Goji Berries	Brazilnuts	Recommended Dietary Allowance
Energy	24% 693kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	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	118% 153g	18% 23.3g	130g per day for Men 19-50 years
Sugars	125% 91g	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	68% 25.8g	39% 15g	38g per day for Men 19-50 years
Protein	50.5% 28.3g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Dried Goji Berries	Brazilnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	107% 96mg	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

	Dried Goji Berries	Brazilnuts	Recommended Dietary Allowance
Calcium	37.7% 377mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	NA	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	169% 13.5mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	NA	178% 746mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	206% 1439mg	700mg per day for Men 19-50 years
Potassium	NA	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	NA	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	NA	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Goji Berries VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Dried Goji Berries vs Brazilnuts:

• 7 ounces of Dried Goji Berries have 69.1 times more Vitamin C than Brazilnuts.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Dried Goji Berries vs Brazilnuts:

• 7 ounces of Dried Goji Berries have 2.8 times more Iron and 99.3 times more Sodium than Brazilnuts.
• Both Dried Goji Berries and Brazilnuts contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Goji Berries have 6.6 times more Carbohydrate, 19.6 times more Sugars and 1.7 times more Fiber than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.9 times more Energy, 172.1 times more Fat and more Saturated Fat than Dried Goji Berries.
• Both Dried Goji Berries and Brazilnuts offer comparable quantities of Protein per seven ounces.

Frequently Asked Questions about Dried Goji Berries VS Brazilnuts

What are the health benefits of Dried Goji Berries compared to Brazilnuts?

Dried goji berries are a good source of antioxidants, vitamin C, and fiber, which can help boost the immune system and promote healthy digestion. Brazil nuts, on the other hand, are high in selenium, which is important for thyroid health and immune function. Both can be part of a healthy vegan diet, but it's important to consume them in moderation due to their calorie and fat content.

Can I lose weight easier by eating more Dried Goji Berries or Brazilnuts?

Both dried goji berries and Brazil nuts can be part of a healthy diet, but if your goal is weight loss, it's important to consider the calorie content of each. Dried goji berries are higher in sugar and calories compared to Brazil nuts, which are high in healthy fats and protein. In general, portion control and overall calorie intake are key factors in weight loss. Incorporating a variety of nutrient-dense foods, along with regular physical activity, is important for achieving and maintaining a healthy weight.

Should I eat more Dried Goji Berries or more Brazilnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it's important to focus on consuming an adequate amount of protein. Brazil nuts are a good source of healthy fats and selenium, but they are not high in protein. Dried goji berries are also not a significant source of protein. To support muscle growth, consider incorporating plant-based protein sources such as legumes, tofu, tempeh, seitan, lentils, quinoa, and edamame into your diet.

What is the environmental impact of producing Dried Goji Berries compared to Brazilnuts?

The environmental impact of producing Dried Goji Berries is generally lower compared to Brazil nuts. Goji berries require less water, land, and resources to grow, making them a more sustainable option. Additionally, goji berries are often grown organically, further reducing their environmental footprint. Brazil nuts, on the other hand, are typically harvested from wild trees in the Amazon rainforest, which can contribute to deforestation and habitat destruction.