Comparing Nutrients in 7 ounces Java-plum VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Java-plum	4%	3%	93%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Java-plum	Brazilnuts	Recommended Dietary Allowance
Energy	4.1% 119kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	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	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.8% 31g	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	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	NA	39% 15g	38g per day for Men 19-50 years
Protein	2.55% 1.43g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Java-plum	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.99% 0.012mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.22% 0.52mg	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	5.8% 0.075mg	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	NA	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	31.5% 28.4mg	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

	Java-plum	Brazilnuts	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	NA	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	4.7% 0.38mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	NA	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	4.8% 33.7mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	4.6% 157mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	NA	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	NA	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.46% 165g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Java-plum VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Java-plum vs Brazilnuts:

• 7 ounces of Java-plum have 20.4 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 102.8 times more Vitamin B1, 2.9 times more Vitamin B2 and 2.7 times more Vitamin B6 than Raw Java-plum.
• 7 ounces of Java-plum have insufficient amounts of Vitamin B1 and Vitamin B2
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin C
• Both Raw Java-plum as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Java-plum vs Brazilnuts:

• 7 ounces of Java-plum have 24.3 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 8.4 times more Calcium, 12.8 times more Iron, 25.1 times more Magnesium, 42.6 times more Phosphorus and 8.3 times more Potassium than Raw Java-plum.
• 7 ounces of Java-plum lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Java-plum have 1.3 times more Carbohydrate than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 11 times more Energy, 291.7 times more Fat and 19.9 times more Protein than Raw Java-plum.
• 7 ounces of Java-plum provide inadequate amounts of Protein

Frequently Asked Questions about Java-plum VS Brazilnuts

What are the health benefits of Java-plum compared to Brazilnuts?

Java-plum, also known as Jamun, is a low-calorie fruit rich in antioxidants, vitamins, and minerals. It is beneficial for managing blood sugar levels, improving digestion, and boosting immunity. On the other hand, Brazil nuts are high in selenium, which supports thyroid function and may reduce inflammation. However, they are also high in saturated fat and calories. In terms of health benefits, Java-plum may be a better option due to its lower calorie content and diverse nutrient profile.

Can I lose weight easier by eating more Java-plum or Brazilnuts?

Both java-plums and Brazil nuts can be part of a healthy diet for weight loss, but it ultimately depends on your overall diet and lifestyle. Java-plums are low in calories and high in fiber, making them a good choice for weight loss. Brazil nuts are high in healthy fats and protein, which can help keep you full and satisfied. 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 goals.

Should I eat more Java-plum or more Brazilnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of protein sources. Both Java-plums and Brazil nuts have their own nutritional benefits, but Brazil nuts are a better source of protein and healthy fats which are important for muscle growth. Including Brazil nuts in your diet along with other plant-based protein sources like legumes, tofu, and seeds can help support muscle growth.

What is the environmental impact of producing Java-plum compared to Brazilnuts?

The environmental impact of producing Java-plum is generally lower compared to Brazil nuts. Java-plum trees require less water, fertilizer, and pesticides to grow, making them a more sustainable option. Additionally, Java-plums are often grown in a wider range of climates, reducing the need for transportation and associated emissions. On the other hand, Brazil nuts are typically wild-harvested from the Amazon rainforest, which can lead to deforestation and habitat destruction if not managed sustainably.