Comparing Nutrients in 7 ounces Jackfruit VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Jackfruit	7%	5%	88%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Jackfruit	Brazilnuts	Recommended Dietary Allowance
Energy	6.5% 189kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	100% 32g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	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	35.5% 46g	18% 23.3g	130g per day for Men 19-50 years
Sugars	52.2% 38g	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	25% 18.2g	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	% 19g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.83g	% 4.62g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	39% 15g	38g per day for Men 19-50 years
Protein	6.1% 3.4g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Jackfruit	Brazilnuts	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.33% 0.47mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.2% 0.65mg	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	12% 47.6μg	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	30.2% 27mg	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	4.5% 0.67mg	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

	Jackfruit	Brazilnuts	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	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	5.7% 0.46mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	3.7% 0.085mg	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	5.95% 41.7mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	NA	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	3.94% 146g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Jackfruit VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Jackfruit vs Brazilnuts:

• 7 ounces of Jackfruit have 1.6 times more Vitamin B2, 3.1 times more Vitamin B3, 1.3 times more Vitamin B5, 3.3 times more Vitamin B6 and 19.6 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 5.9 times more Vitamin B1 and 16.6 times more Vitamin E than Raw Jackfruit.
• Both Jackfruit and Brazilnuts provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Jackfruit as well as Dried Brazilnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Jackfruit vs Brazilnuts:

• 7 oz of Dried Brazilnuts contain 6.7 times more Calcium, 22.9 times more Copper, 10.6 times more Iron, 13 times more Magnesium, 28.4 times more Manganese, 34.5 times more Phosphorus, 1.5 times more Potassium and 31.2 times more Zinc than Raw Jackfruit.
• 7 ounces of Jackfruit lack sufficient amounts of Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Jackfruit have 2.2 times more Omega 3, 2 times more Carbohydrate, 8.2 times more Sugars and more Fructose than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 6.9 times more Energy, 104.8 times more Fat, 82.7 times more Saturated Fat, 1624.2 times more Omega 6, 5 times more Fiber and 8.3 times more Protein than Raw Jackfruit.
• 7 ounces of Jackfruit provide inadequate amounts of Omega 6

Frequently Asked Questions about Jackfruit VS Brazilnuts

What are the health benefits of Jackfruit compared to Brazilnuts?

Jackfruit is a good source of fiber, vitamin C, and antioxidants, which can help support digestion, boost immunity, and reduce inflammation. On the other hand, Brazil nuts are rich in selenium, a mineral that plays a key role in thyroid function and antioxidant defense. Both are nutritious options, but jackfruit may be more beneficial for those looking to increase their fiber and vitamin C intake, while Brazil nuts can be a good choice for selenium.

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

Both jackfruit and Brazil nuts can be part of a healthy diet, but when it comes to weight loss, it ultimately depends on your overall calorie intake and the balance of macronutrients in your diet. Jackfruit is a low-calorie fruit that is high in fiber, making it a good choice for weight loss. Brazil nuts, on the other hand, are calorie-dense and high in healthy fats, so they should be consumed in moderation. To lose weight more easily, focus on creating a balanced diet that includes a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds, while also paying attention to portion sizes and overall calorie intake.

Should I eat more Jackfruit 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. Both jackfruit and Brazil nuts are nutritious options, but Brazil nuts are higher in protein and healthy fats, making them a better choice for muscle building. Incorporating a variety of plant-based protein sources such as legumes, tofu, tempeh, and nuts and seeds can help support muscle growth and recovery.

What is the environmental impact of producing Jackfruit compared to Brazilnuts?

Jackfruit has a lower environmental impact compared to Brazil nuts. Jackfruit trees are more resilient to climate change, require less water and land to grow, and produce a higher yield of fruit per tree. Brazil nuts, on the other hand, are harvested from wild trees in the Amazon rainforest, which can lead to deforestation and habitat destruction. Choosing jackfruit over Brazil nuts can help reduce environmental impact and support sustainable food choices.