Comparing Nutrients in 7 ounces Butterhead Lettuce VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Butterhead Lettuce	33%	12%	55%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Butterhead Lettuce	Brazilnuts	Recommended Dietary Allowance
Energy	0.89% 25.8kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	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	10.3% 0.16g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	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	3.4% 4.43g	18% 23.3g	130g per day for Men 19-50 years
Sugars	2.57% 1.87g	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	1.4% 1g	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	% 0.85g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.62g	g per day for Men 19-50 years
Fiber	5.74% 2.2g	39% 15g	38g per day for Men 19-50 years
Protein	4.8% 2.68g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Brazilnuts	Recommended Dietary Allowance
Vitamin A	36.6% 329μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.43% 0.11mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	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	36.2% 145μg	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	8.16% 7.34mg	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	2.4% 0.36mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	169% 203μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Brazilnuts	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	3.53% 0.032mg	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	30.8% 2.46mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.36mg	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	9.36% 65.5mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	5.13% 190g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Butterhead Lettuce VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Butterhead Lettuce vs Brazilnuts:

• 7 ounces of Butterhead Lettuce have more Vitamin A, 1.8 times more Vitamin B2, 1.2 times more Vitamin B3, 3.3 times more Vitamin B9, 5.3 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 10.8 times more Vitamin B1 and 31.4 times more Vitamin E than Raw Butterhead Lettuce.
• Both Butterhead Lettuce and Brazilnuts provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Butterhead Lettuce have insufficient amounts of Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Raw Butterhead Lettuce as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Butterhead Lettuce vs Brazilnuts:

• 7 ounces of Butterhead Lettuce have 28 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 4.6 times more Calcium, 108.9 times more Copper, 2 times more Iron, 28.9 times more Magnesium, 6.8 times more Manganese, 22 times more Phosphorus, 2.8 times more Potassium, 3195 times more Selenium and 20.3 times more Zinc than Raw Butterhead Lettuce.
• 7 ounces of Butterhead Lettuce lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Butterhead Lettuce have 2.3 times more Omega 3 than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 50.7 times more Energy, 305 times more Fat, 556.3 times more Saturated Fat, 716.6 times more Omega 6, 5.3 times more Carbohydrate, 2.5 times more Sugars, 6.8 times more Fiber and 10.6 times more Protein than Raw Butterhead Lettuce.
• 7 ounces of Butterhead Lettuce provide inadequate amounts of Energy, Omega 6 and Carbohydrate

Frequently Asked Questions about Butterhead Lettuce VS Brazilnuts

What are the health benefits of Butterhead Lettuce compared to Brazilnuts?

Butterhead lettuce is a low-calorie leafy green that is rich in vitamins A, C, and K, as well as folate and fiber. It is also a good source of antioxidants and can help support overall health and digestion. On the other hand, Brazil nuts are high in healthy fats, protein, selenium, and magnesium, which can support heart health, thyroid function, and immunity. Both foods offer unique health benefits and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Butterhead Lettuce or Brazilnuts?

Both Butterhead lettuce and Brazil nuts can be part of a healthy weight loss diet due to their nutrient profiles. Butterhead lettuce is low in calories and high in water content, making it a great option for adding volume to your meals without significantly increasing calorie intake. Brazil nuts, on the other hand, are high in healthy fats, protein, and fiber, which can help keep you feeling full and satisfied. However, it's important to remember that weight loss ultimately comes down to creating a calorie deficit, so incorporating a variety of nutrient-dense foods and being mindful of portion sizes is key.

Should I eat more Butterhead Lettuce 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. Brazil nuts are a good source of protein, healthy fats, and selenium, which can support muscle growth and recovery. However, Butterhead lettuce is not a significant source of protein and may not be the best choice for muscle building. It is recommended to include a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains in your diet to support muscle growth.

What is the environmental impact of producing Butterhead Lettuce compared to Brazilnuts?

Butterhead lettuce generally has a lower environmental impact compared to Brazil nuts. Lettuce requires less water, land, and resources to grow compared to nuts like Brazil nuts. Additionally, lettuce has a shorter growing period, which means less energy is required for cultivation. Choosing locally grown and organic lettuce can further reduce its environmental impact.