Comparing Nutrients in 7 ounces Leeks VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Leeks	Brazilnuts	Recommended Dietary Allowance
Energy	4.17% 121kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	100% 32g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	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	21.6% 28g	18% 23.3g	130g per day for Men 19-50 years
Sugars	10.7% 7.74g	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	9.4% 3.57g	39% 15g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Leeks	Brazilnuts	Recommended Dietary Allowance
Vitamin A	18.3% 165μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	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	31.8% 127μg	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	26.5% 24mg	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	12% 1.83mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77.7% 93μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Brazilnuts	Recommended Dietary Allowance
Calcium	11.7% 117mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	26.5% 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	52% 4.17mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	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	9.92% 69.5mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.45% 165g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Leeks VS Brazilnuts per 7 oz

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

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

• 7 ounces of Leeks have more Vitamin A, 1.4 times more Vitamin B3, 2.3 times more Vitamin B6, 2.9 times more Vitamin B9, 17.1 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 10.3 times more Vitamin B1, 1.3 times more Vitamin B5 and 6.1 times more Vitamin E than Raw Leeks.
• Both Leeks and Brazilnuts provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Raw Leeks as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Leeks vs Brazilnuts:

• 7 ounces of Leeks have 24.3 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 2.7 times more Calcium, 14.5 times more Copper, 13.4 times more Magnesium, 2.5 times more Manganese, 20.7 times more Phosphorus, 3.7 times more Potassium, 1917 times more Selenium and 33.8 times more Zinc than Raw Leeks.
• Both Leeks and Brazilnuts contain similar levels of Iron per seven ounces.
• 7 ounces of Leeks lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Leeks have 2.8 times more Omega 3, 1.2 times more Carbohydrate and 1.7 times more Sugars than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 10.8 times more Energy, 223.7 times more Fat, 403.4 times more Saturated Fat, 363.6 times more Omega 6, 4.2 times more Fiber and 9.5 times more Protein than Raw Leeks.
• 7 ounces of Leeks provide inadequate amounts of Omega 6

Frequently Asked Questions about Leeks VS Brazilnuts

What are the health benefits of Leeks compared to Brazilnuts?

Leeks are a good source of vitamins A, K, and C, as well as minerals like iron and manganese. They also contain antioxidants and fiber, which can support digestive health and boost the immune system. On the other hand, Brazil nuts are high in selenium, a mineral important for thyroid function and immune health. They also provide healthy fats and protein. Both leeks and Brazil nuts offer unique health benefits, so including a variety of plant foods in your diet is key for overall health.

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

Both leeks and Brazil nuts can be part of a healthy weight loss diet due to their nutrient content and low calorie density. Leeks are low in calories and high in fiber, which can help you feel full and satisfied. Brazil nuts are a good source of healthy fats and protein, which can also help with satiety. Ultimately, weight loss is achieved by creating a calorie deficit, so it's important to focus on overall balanced nutrition and portion control. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins can support your weight loss goals.

Should I eat more Leeks 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 leeks and Brazil nuts are nutritious foods, but Brazil nuts are a better source of protein and healthy fats which are essential for muscle growth. Including Brazil nuts in your diet can help support muscle development along with a balanced diet rich in a variety of plant-based protein sources such as legumes, tofu, tempeh, and whole grains.

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

Leeks have a lower environmental impact compared to Brazil nuts. Leeks require less water, land, and resources to grow, making them a more sustainable choice. Brazil nuts, on the other hand, are typically harvested from rainforests, which can lead to deforestation and habitat destruction. Choosing leeks over Brazil nuts can help reduce your carbon footprint and support environmental conservation efforts.