Comparing Nutrients in 7 ounces Pink Grapefruit VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Pink Grapefruit	7%	3%	90%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Pink Grapefruit	Brazilnuts	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	100% 32g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	16.3% 21g	18% 23.3g	130g per day for Men 19-50 years
Sugars	19% 13.7g	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	4.84% 3.5g	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	% 3.2g	% 0g	g per day for Men 19-50 years
Sucrose	% 6.97g	% 4.62g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	39% 15g	38g per day for Men 19-50 years
Protein	2.73% 1.53g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Pink Grapefruit	Brazilnuts	Recommended Dietary Allowance
Vitamin A	12.8% 115μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.53% 0.4mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.1% 0.11mg	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	6.45% 25.8μg	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	1.7% 0.26mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pink Grapefruit	Brazilnuts	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	7.06% 0.064mg	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	2% 0.16mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	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	5.1% 35.7mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	7.88% 268mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.72% 175g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Pink Grapefruit VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Pink Grapefruit vs Brazilnuts:

• 7 ounces of Pink Grapefruit have more Vitamin A, 1.4 times more Vitamin B5 and 44.6 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 14.3 times more Vitamin B1, 1.9 times more Vitamin B6, 1.7 times more Vitamin B9 and 43.5 times more Vitamin E than Raw Pink and Red Grapefruit.
• Both Pink Grapefruit and Brazilnuts provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Pink Grapefruit have insufficient amounts of Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Pink and Red Grapefruit as well as Dried Brazilnuts have insufficient amounts of Vitamin B3, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Pink Grapefruit vs Brazilnuts:

• 7 ounces of Pink Grapefruit have 25.7 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 7.3 times more Calcium, 54.5 times more Copper, 30.4 times more Iron, 41.8 times more Magnesium, 55.6 times more Manganese, 40.3 times more Phosphorus, 4.9 times more Potassium, 19170 times more Selenium and 58 times more Zinc than Raw Pink and Red Grapefruit.
• 7 ounces of Pink Grapefruit lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pink Grapefruit have 3 times more Sugars and more Fructose than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 15.7 times more Energy, 479.3 times more Fat, 768.3 times more Saturated Fat, 4.5 times more Omega 3, 840.1 times more Omega 6, 4.7 times more Fiber and 18.6 times more Protein than Raw Pink and Red Grapefruit.
• Both Pink Grapefruit and Brazilnuts offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Pink Grapefruit provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein

Frequently Asked Questions about Pink Grapefruit VS Brazilnuts

What are the health benefits of Pink Grapefruit compared to Brazilnuts?

Pink grapefruit is a great source of vitamin C, fiber, and antioxidants, which can help support a healthy immune system and reduce inflammation. Brazil nuts, on the other hand, are high in selenium, a mineral that is important for thyroid function and antioxidant defense. Both foods offer unique health benefits, so including a variety of fruits and nuts in your diet can help ensure you're getting a wide range of nutrients.

Can I lose weight easier by eating more Pink Grapefruit or Brazilnuts?

Both pink grapefruit and Brazil nuts can be part of a healthy weight loss diet, but they work in different ways. Pink grapefruit is low in calories and high in fiber, which can help you feel full and satisfied with fewer calories. Brazil nuts, on the other hand, are high in healthy fats and protein, which can also help keep you full and provide essential nutrients for overall health. Ultimately, weight loss is about creating a calorie deficit, so incorporating a variety of nutrient-dense foods like pink grapefruit and Brazil nuts can support your weight loss goals.

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

To gain more muscles while training consistently, it is important to focus on consuming adequate protein sources. Brazil nuts are a good source of healthy fats and selenium, but they are not a significant source of protein. Pink grapefruit, on the other hand, is a good source of vitamin C and fiber but does not provide protein for muscle building. To support muscle growth, it is recommended to include protein-rich foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains in your diet.

What is the environmental impact of producing Pink Grapefruit compared to Brazilnuts?

Pink grapefruit generally have a lower environmental impact compared to Brazil nuts. Pink grapefruits are typically grown in orchards, which require less land and water compared to the rainforest where Brazil nuts are harvested. Additionally, Brazil nuts are wild-harvested, which can lead to deforestation and disruption of natural ecosystems. Choosing pink grapefruit over Brazil nuts can help reduce environmental impact.