Comparing Nutrients in 7 ounces Romaine Lettuce VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Romaine Lettuce	Brazilnuts	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	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	0.24% 0.077g	100% 32g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.093g	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	5.02% 6.53g	18% 23.3g	130g per day for Men 19-50 years
Sugars	3.26% 2.36g	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	2.2% 1.6g	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	% 0.77g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.62g	g per day for Men 19-50 years
Fiber	11% 4.17g	39% 15g	38g per day for Men 19-50 years
Protein	4.36% 2.44g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Brazilnuts	Recommended Dietary Allowance
Vitamin A	96% 865μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	67.5% 270μg	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	8.8% 7.94mg	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	1.7% 0.26mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	170% 203μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Brazilnuts	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	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	24% 1.92mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	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	8.5% 59.5mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Romaine Lettuce VS Brazilnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Romaine 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 Romaine Lettuce vs Brazilnuts:

• 7 ounces of Romaine Lettuce have more Vitamin A, 1.9 times more Vitamin B2, 6.2 times more Vitamin B9, 5.7 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 8.6 times more Vitamin B1, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 43.5 times more Vitamin E than Raw Cos Or Romaine Lettuce.
• 7 ounces of Romaine Lettuce have insufficient amounts of Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Cos Or Romaine Lettuce as well as Dried Brazilnuts have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Romaine Lettuce vs Brazilnuts:

• 7 ounces of Romaine Lettuce have 27.7 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 4.8 times more Calcium, 36.3 times more Copper, 2.5 times more Iron, 26.9 times more Magnesium, 7.9 times more Manganese, 24.2 times more Phosphorus, 2.7 times more Potassium, 4792.5 times more Selenium and 17.7 times more Zinc than Raw Cos Or Romaine Lettuce.
• 7 ounces of Romaine Lettuce lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Romaine Lettuce have 3.1 times more Omega 3 than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 38.8 times more Energy, 223.7 times more Fat, 413.7 times more Saturated Fat, 518.4 times more Omega 6, 3.6 times more Carbohydrate, 2 times more Sugars, 3.6 times more Fiber and 11.6 times more Protein than Raw Cos Or Romaine Lettuce.
• 7 ounces of Romaine Lettuce provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Romaine Lettuce VS Brazilnuts

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

Romaine lettuce is a low-calorie, nutrient-dense leafy green that is high in vitamins A, K, and C, as well as folate and fiber. It is also a good source of antioxidants and may help support heart health and digestion. Brazil nuts, on the other hand, are high in selenium, a mineral important for thyroid function and immune health. They are also a good source of healthy fats and protein. Both foods offer unique health benefits, so incorporating a variety of plant foods into your diet is key for overall health and well-being.

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

Romaine lettuce is low in calories and high in fiber, making it a great choice for weight loss. Brazil nuts, on the other hand, are calorie-dense and high in healthy fats. While both can be part of a healthy diet, incorporating more romaine lettuce may be more beneficial for weight loss due to its lower calorie content and high fiber content, which can help you feel full and satisfied with fewer calories.

Should I eat more Romaine 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 healthy fats and selenium, but they are not a significant source of protein. Romaine lettuce is low in calories and protein. To support muscle growth, prioritize protein-rich plant foods such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds. Incorporating a variety of these protein sources into your diet will help you reach your muscle-building goals.

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

Romaine lettuce has a lower environmental impact compared to Brazil nuts. Lettuce requires less water, land, and resources to grow, making it a more sustainable choice. Brazil nuts, on the other hand, are typically harvested from rainforests in South America, leading to deforestation and habitat destruction. Choosing lettuce over Brazil nuts can help reduce your carbon footprint and support environmental conservation efforts.