Comparing Nutrients in 7 ounces Grapefruit VS Brazilnuts

Macros Ratio

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

Macro Nutrients

	Grapefruit	Brazilnuts	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	100% 32g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	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	12.3% 16g	18% 23.3g	130g per day for Men 19-50 years
Sugars	19% 14g	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	5.74% 2.2g	39% 15g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Grapefruit	Brazilnuts	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.5mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	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	4.96% 20μg	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	76% 68.3mg	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

	Grapefruit	Brazilnuts	Recommended Dietary Allowance
Calcium	2.4% 24mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.093mg	384% 3.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	2.23% 0.18mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	1.04% 0.024mg	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	2.27% 16mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	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	4.87% 180g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Grapefruit VS Brazilnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 Grapefruit vs Brazilnuts:

• 7 ounces of Grapefruit have more Vitamin A, 1.5 times more Vitamin B5 and 49.1 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 17.1 times more Vitamin B1, 1.8 times more Vitamin B2, 2.4 times more Vitamin B6, 2.2 times more Vitamin B9 and 43.5 times more Vitamin E than Raw Grapefruit.
• 7 ounces of Grapefruit have insufficient amounts of Vitamin B2 and Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A and Vitamin C
• Both Raw 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 Grapefruit vs Brazilnuts:

• 7 ounces of Grapefruit have 26.6 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 13.3 times more Calcium, 37.1 times more Copper, 27 times more Iron, 47 times more Magnesium, 101.9 times more Manganese, 90.6 times more Phosphorus, 4.7 times more Potassium, 6390 times more Selenium and 58 times more Zinc than Raw Grapefruit.
• 7 ounces of Grapefruit lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Grapefruit have 3 times more Sugars than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 20.6 times more Energy, 671 times more Fat, 1152.4 times more Saturated Fat, 7.2 times more Omega 3, 1282.3 times more Omega 6, 1.5 times more Carbohydrate, 6.8 times more Fiber and 22.7 times more Protein than Raw Grapefruit.
• 7 ounces of Grapefruit provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein

Frequently Asked Questions about Grapefruit VS Brazilnuts

What are the health benefits of Grapefruit compared to Brazilnuts?

Grapefruit is a good source of vitamin C, fiber, and antioxidants which can help support immune function, digestion, and reduce inflammation. On the other hand, Brazil nuts are high in selenium, a mineral important for thyroid function and antioxidant defense. Both can be part of a healthy diet, but it's important to consume them in moderation as part of a balanced plant-based diet.

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

Both grapefruit and Brazil nuts can be part of a healthy weight loss diet, but they work in different ways. Grapefruit is low in calories and high in fiber, which can help you feel full and satisfied, leading to potential weight loss. Brazil nuts, on the other hand, are high in healthy fats and selenium, which can support metabolism and overall health. Ultimately, weight loss is best achieved through a balanced diet that includes a variety of nutrient-dense foods, along with regular physical activity.

Should I eat more 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. Grapefruit, on the other hand, is a low-calorie fruit that is rich in vitamin C and antioxidants but does not provide a significant amount of protein. 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 Grapefruit compared to Brazilnuts?

Producing grapefruit generally has a lower environmental impact compared to Brazil nuts. Grapefruit trees require less water, land, and resources to grow compared to Brazil nut trees. Additionally, grapefruits are typically grown in more temperate regions, reducing the need for extensive transportation. However, it is important to consider factors such as farming practices, transportation methods, and packaging when assessing the overall environmental impact of food production.