Comparing Nutrients in 7 ounces Muscadine Grapes VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Muscadine Grapes	5%	7%	88%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Muscadine Grapes	Brazilnuts	Recommended Dietary Allowance
Energy	3.9% 113kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	NA	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	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.3% 27.6g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	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	10.7% 7.78g	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	% 7.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.13g	% 4.62g	g per day for Men 19-50 years
Fiber	20.4% 7.74g	39% 15g	38g per day for Men 19-50 years
Protein	2.87% 1.6g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Muscadine Grapes	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	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	229% 2.98mg	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	0.99% 3.97μg	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	14.3% 13mg	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

	Muscadine Grapes	Brazilnuts	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	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	6.45% 0.52mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	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	6.8% 47.6mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	NA	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.52% 167g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Muscadine Grapes VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Muscadine Grapes vs Brazilnuts:

• 7 ounces of Muscadine Grapes have 42.9 times more Vitamin B2 and 9.3 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 11 times more Vitamin B9 than Raw Muscadine Grapes.
• 7 ounces of Muscadine Grapes have insufficient amounts of Vitamin B9
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin C
• Both Raw Muscadine Grapes as well as Dried Brazilnuts have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Muscadine Grapes vs Brazilnuts:

• 7 ounces of Muscadine Grapes have 1.6 times more Manganese and 24.6 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 4.3 times more Calcium, 14.6 times more Copper, 9.3 times more Iron, 26.9 times more Magnesium, 30.2 times more Phosphorus, 3.2 times more Potassium and 36.9 times more Zinc than Raw Muscadine Grapes.
• 7 ounces of Muscadine Grapes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Muscadine Grapes have more Fructose than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 11.6 times more Energy, 142.8 times more Fat, 1.9 times more Fiber and 17.7 times more Protein than Raw Muscadine Grapes.
• Both Muscadine Grapes and Brazilnuts offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Muscadine Grapes provide inadequate amounts of Energy and Protein

Frequently Asked Questions about Muscadine Grapes VS Brazilnuts

What are the health benefits of Muscadine Grapes compared to Brazilnuts?

Muscadine grapes are rich in antioxidants, fiber, and vitamins C and K, which can help support heart health, boost immunity, and improve digestion. On the other hand, Brazil nuts are a good source of selenium, a mineral that plays a key role in thyroid function and antioxidant defense. Both foods offer unique health benefits, so including a variety of plant-based foods in your diet can help ensure you get a wide range of nutrients.

Can I lose weight easier by eating more Muscadine Grapes or Brazilnuts?

Both Muscadine grapes and Brazil nuts can be part of a healthy weight loss diet due to their nutrient content. Muscadine grapes are low in calories and high in fiber, which can help you feel full and satisfied. Brazil nuts are high in healthy fats, protein, and fiber, which can also help with satiety. However, portion control is key when it comes to weight loss, so incorporating a variety of nutrient-dense foods and being mindful of overall calorie intake is important.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Muscadine grapes are not a significant source of protein, so I would recommend incorporating more Brazil nuts into your diet. Brazil nuts are a good source of protein, healthy fats, and selenium, which can support muscle growth and recovery. Additionally, be sure to include other plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains in your diet to support your muscle-building goals.

What is the environmental impact of producing Muscadine Grapes compared to Brazilnuts?

Muscadine grapes have a lower environmental impact compared to Brazil nuts. Grapes require less water, land, and resources to grow, making them a more sustainable option. Additionally, grapes have a smaller carbon footprint compared to Brazil nuts due to the transportation and processing involved in nut production.