Comparing Nutrients in 7 ounces Frozen Kale VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Kale	31%	12%	57%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Frozen Kale	Brazilnuts	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	100% 32g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	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	7.45% 9.7g	18% 23.3g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	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	10.4% 3.97g	39% 15g	38g per day for Men 19-50 years
Protein	9.43% 5.28g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Kale	Brazilnuts	Recommended Dietary Allowance
Vitamin A	45.4% 409μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.66% 1.4mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.06% 0.1mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	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	8.43% 33.7μg	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	86.7% 78mg	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	7.54% 1.13mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	552% 662μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Kale	Brazilnuts	Recommended Dietary Allowance
Calcium	27% 270mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	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	23% 1.85mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	38.2% 0.88mg	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	8.22% 57.5mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	19.4% 661mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Kale VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Kale vs Brazilnuts:

• 7 ounces of Frozen Kale have more Vitamin A, 3.2 times more Vitamin B2, 2.4 times more Vitamin B3, 56.1 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 11 times more Vitamin B1, 3.5 times more Vitamin B5, 1.3 times more Vitamin B9 and 9.9 times more Vitamin E than Frozen Kale, Unprepared.
• Both Frozen Kale and Brazilnuts provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Frozen Kale have insufficient amounts of Vitamin B5
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Frozen Kale, Unprepared as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Kale vs Brazilnuts:

• 7 ounces of Frozen Kale have 26.6 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 37.9 times more Copper, 2.6 times more Iron, 20.9 times more Magnesium, 2.8 times more Manganese, 25 times more Phosphorus, 2 times more Potassium, 2130 times more Selenium and 22.6 times more Zinc than Frozen Kale, Unprepared.
• Both Frozen Kale and Brazilnuts contain similar levels of Calcium per seven ounces.
• 7 ounces of Frozen Kale lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Kale have 3.3 times more Omega 3 than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 23.5 times more Energy, 145.9 times more Fat, 273.5 times more Saturated Fat, 270.7 times more Omega 6, 2.4 times more Carbohydrate, 2.7 times more Sugars, 3.8 times more Fiber and 5.4 times more Protein than Frozen Kale, Unprepared.
• 7 ounces of Frozen Kale provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Frozen Kale VS Brazilnuts

What are the health benefits of Frozen Kale compared to Brazilnuts?

Frozen kale is a nutrient-dense leafy green that is high in vitamins A, C, and K, as well as minerals like calcium and iron. It is also a good source of antioxidants and fiber, which can help support overall health and digestion. On the other hand, Brazil nuts are a rich source of selenium, a mineral that is important for immune function and thyroid health. While both foods offer unique health benefits, frozen kale may be a better option for those looking to increase their intake of vitamins and minerals, especially if following a plant-based diet.

Can I lose weight easier by eating more Frozen Kale or Brazilnuts?

Both frozen kale and Brazil nuts can be beneficial for weight loss, but in different ways. Frozen kale is low in calories and high in fiber, making it a great option for adding volume to your meals without adding a lot of calories. Brazil nuts, on the other hand, are high in healthy fats and protein, which can help keep you feeling full and satisfied. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of nutrient-dense foods like frozen kale and Brazil nuts into your diet can support your weight loss goals.

Should I eat more Frozen Kale 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. Both frozen kale 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 Brazil nuts into your diet along with other plant-based protein sources like legumes, tofu, and quinoa can help support muscle growth and recovery.

What is the environmental impact of producing Frozen Kale compared to Brazilnuts?

Producing frozen kale generally has a lower environmental impact compared to Brazil nuts. Kale is a leafy green vegetable that requires less water, land, and resources to grow compared to Brazil nuts, which are a tree nut. Additionally, transportation and storage of frozen kale may have a smaller carbon footprint due to its lower weight and volume compared to Brazil nuts. Overall, choosing frozen kale over Brazil nuts can be a more environmentally friendly choice.