Comparing Nutrients in 7 ounces White Grapefruit VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
White Grapefruit	7%	2%	91%
Brazilnuts	8%	85%	7%

Macro Nutrients

	White Grapefruit	Brazilnuts	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	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	13% 16.7g	18% 23.3g	130g per day for Men 19-50 years
Sugars	20% 14.5g	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	2.45% 1.37g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	White Grapefruit	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	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	3.34% 0.53mg	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	6.56% 0.085mg	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	73.4% 66mg	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

	White Grapefruit	Brazilnuts	Recommended Dietary Allowance
Calcium	2.4% 24mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	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	1.5% 0.12mg	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	1.12% 0.026mg	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	8.64% 294mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	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	4.85% 180g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: White Grapefruit VS Brazilnuts per 7 oz

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

• 7 ounces of White Grapefruit have 1.5 times more Vitamin B5 and 47.6 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 16.7 times more Vitamin B1, 1.8 times more Vitamin B2, 2.3 times more Vitamin B6, 2.2 times more Vitamin B9 and 43.5 times more Vitamin E than Raw White Grapefruit.
• 7 ounces of White Grapefruit have insufficient amounts of Vitamin B2 and Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin C
• Both Raw White Grapefruit as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for White Grapefruit vs Brazilnuts:

• 7 ounces of White Grapefruit have 26.5 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 13.3 times more Calcium, 34.9 times more Copper, 40.5 times more Iron, 41.8 times more Magnesium, 94.1 times more Manganese, 90.6 times more Phosphorus, 4.5 times more Potassium, 1369.3 times more Selenium and 58 times more Zinc than Raw White Grapefruit.
• 7 ounces of White Grapefruit lack sufficient amounts of Calcium, Iron, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of White Grapefruit have 3.1 times more Sugars than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 20 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, 1.4 times more Carbohydrate, 6.8 times more Fiber and 20.8 times more Protein than Raw White Grapefruit.
• 7 ounces of White Grapefruit provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein

Frequently Asked Questions about White Grapefruit VS Brazilnuts

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

White grapefruit is a good source of vitamin C, fiber, and antioxidants, which can help boost the immune system and promote healthy digestion. Brazil nuts, on the other hand, are high in selenium, a mineral that is important for thyroid function and antioxidant protection. Both foods offer unique health benefits, so incorporating a variety of fruits and nuts into your diet can help ensure you are getting a wide range of nutrients.

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

Both white grapefruit and Brazil nuts can be beneficial for weight loss, but in different ways. White grapefruit is low in calories and high in fiber, which can help you feel full and satisfied with fewer calories. Brazil nuts are high in healthy fats, protein, and selenium, which can support metabolism and overall health. It's important to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins to support weight loss and overall well-being.

Should I eat more White 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 protein, but white grapefruit is not. Therefore, it would be more beneficial to include more Brazil nuts in your diet to support muscle growth. Additionally, be sure to include a variety of plant-based protein sources such as legumes, tofu, tempeh, and whole grains to meet your protein needs for muscle building.

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

Producing white grapefruit typically has a lower environmental impact compared to Brazil nuts. White grapefruit requires less water, land, and resources to grow, whereas Brazil nuts are often harvested from the rainforest, leading to deforestation and habitat destruction. Choosing white grapefruit over Brazil nuts can help reduce your carbon footprint and support sustainable agriculture practices.