Comparing Nutrients in 7 ounces Green Kiwifruit VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Green Kiwifruit	Brazilnuts	Recommended Dietary Allowance
Energy	4.17% 121kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	100% 32g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	2.87% 0.49g	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	22.4% 29g	18% 23.3g	130g per day for Men 19-50 years
Sugars	24.6% 18g	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	12% 8.63g	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	% 8.16g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 4.62g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	39% 15g	38g per day for Men 19-50 years
Protein	4.04% 2.26g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.23% 0.68mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	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	12.4% 49.6μg	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	204% 184mg	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	19.3% 2.9mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.6% 80μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Brazilnuts	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	7.7% 0.62mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	8.46% 0.19mg	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	9.64% 67.5mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	18.2% 619mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	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: Green Kiwifruit VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Green Kiwifruit vs Brazilnuts:

• 7 ounces of Green Kiwifruit have 132.4 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 22.9 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B6 and 3.9 times more Vitamin E than Raw Green Kiwifruit.
• Both Green Kiwifruit and Brazilnuts provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Green Kiwifruit have insufficient amounts of Vitamin B2
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Raw Green Kiwifruit as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Green Kiwifruit vs Brazilnuts:

• 7 ounces of Green Kiwifruit have 24.3 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 4.7 times more Calcium, 13.4 times more Copper, 7.8 times more Iron, 22.1 times more Magnesium, 12.5 times more Manganese, 21.3 times more Phosphorus, 2.1 times more Potassium, 9585 times more Selenium and 29 times more Zinc than Raw Green Kiwifruit.
• 7 ounces of Green Kiwifruit lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Green Kiwifruit have 1.2 times more Carbohydrate, 3.9 times more Sugars and more Fructose than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 10.8 times more Energy, 129 times more Fat, 556.3 times more Saturated Fat, 99 times more Omega 6, 2.5 times more Fiber and 12.6 times more Protein than Raw Green Kiwifruit.
• Both Green Kiwifruit and Brazilnuts offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Green Kiwifruit provide inadequate amounts of Omega 6

Frequently Asked Questions about Green Kiwifruit VS Brazilnuts

What are the health benefits of Green Kiwifruit compared to Brazilnuts?

Green kiwifruit is a great source of vitamin C, fiber, and antioxidants which can support immune function, digestion, and overall health. Brazil nuts, on the other hand, are high in selenium which is important for thyroid function and antioxidant protection. Both are nutritious options, but green kiwifruit may offer a wider range of health benefits due to its diverse nutrient profile.

Can I lose weight easier by eating more Green Kiwifruit or Brazilnuts?

Both green kiwifruit and Brazil nuts can be part of a healthy diet for weight loss, but they have different nutritional profiles. Green kiwifruit is low in calories and high in fiber, which can help with satiety and weight management. Brazil nuts, on the other hand, are high in healthy fats and protein, which can also help with satiety and provide essential nutrients. In terms of weight loss, it is important to focus on overall calorie intake and a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins. Incorporating both green kiwifruit and Brazil nuts into your diet can be beneficial, but it is important to consume them in moderation as part of a well-rounded eating plan.

Should I eat more Green Kiwifruit 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 protein-rich foods. Both green kiwifruit and Brazil nuts are nutritious options, but Brazil nuts are higher in protein and healthy fats, making them a better choice for muscle growth. Incorporating Brazil nuts into your diet along with other plant-based protein sources like legumes, tofu, and quinoa can help support muscle development.

What is the environmental impact of producing Green Kiwifruit compared to Brazilnuts?

Producing green kiwifruit generally has a higher environmental impact compared to Brazil nuts. Kiwifruit production requires more water, pesticides, and energy for transportation due to its perishable nature. On the other hand, Brazil nuts are typically harvested sustainably from the rainforest without the need for intensive farming practices. Opting for Brazil nuts over kiwifruit can help reduce your carbon footprint and support more eco-friendly food choices.