Comparing Nutrients in 7 ounces Green Leaf Lettuce VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Green Leaf Lettuce	Brazilnuts	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	100% 32g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	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	4.4% 5.7g	18% 23.3g	130g per day for Men 19-50 years
Sugars	2.14% 1.55g	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	1.18% 0.85g	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	% 0.71g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.62g	g per day for Men 19-50 years
Fiber	6.8% 2.58g	39% 15g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Brazilnuts	Recommended Dietary Allowance
Vitamin A	81.6% 734μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.65% 0.74mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	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	19% 75.4μg	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	20.3% 18.3mg	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	2.9% 0.44mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	209% 251μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Brazilnuts	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	6.4% 0.058mg	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	21.3% 1.7mg	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	21.6% 0.5mg	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	11.3% 385mg	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	3.7% 55.6mg	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	5.1% 188g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Leaf Lettuce VS Brazilnuts per 7 oz

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

• 7 ounces of Green Leaf Lettuce have more Vitamin A, 2.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin B9, 13.1 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 8.8 times more Vitamin B1, 1.4 times more Vitamin B5 and 25.7 times more Vitamin E than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Brazilnuts provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Green Leaf 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 Green Leaf Lettuce as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Green Leaf Lettuce vs Brazilnuts:

• 7 ounces of Green Leaf Lettuce have 27.8 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 4.4 times more Calcium, 60.1 times more Copper, 2.8 times more Iron, 28.9 times more Magnesium, 4.9 times more Manganese, 25 times more Phosphorus, 3.4 times more Potassium, 3195 times more Selenium and 22.6 times more Zinc than Raw Green Leaf Lettuce.
• 7 ounces of Green Leaf Lettuce lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Green Leaf Lettuce have 1.6 times more Omega 3 than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 43.9 times more Energy, 447.3 times more Fat, 806.7 times more Saturated Fat, 1015.1 times more Omega 6, 4.1 times more Carbohydrate, 3 times more Sugars, 5.8 times more Fiber and 10.5 times more Protein than Raw Green Leaf Lettuce.
• 7 ounces of Green Leaf Lettuce provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Green Leaf Lettuce VS Brazilnuts

What are the health benefits of Green Leaf Lettuce compared to Brazilnuts?

Green leaf lettuce is a low-calorie, nutrient-dense food that is rich in vitamins A, C, and K, as well as folate and fiber. It is also a good source of antioxidants and minerals like iron and calcium. On the other hand, Brazil nuts are high in healthy fats, protein, and selenium, which is important for thyroid health and immune function. While both foods offer health benefits, green leaf lettuce is lower in calories and higher in vitamins and minerals compared to Brazil nuts.

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

Green leaf lettuce would be a better option for weight loss as it is low in calories and high in fiber, which can help you feel full and satisfied with fewer calories. Brazil nuts, on the other hand, are calorie-dense and high in healthy fats, so they should be consumed in moderation, especially if weight loss is the goal.

Should I eat more Green Leaf 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 a variety of plant-based protein sources. Green leaf lettuce is low in protein, so I would recommend incorporating more Brazil nuts into your diet as they are a good source of protein and healthy fats which can support muscle growth and recovery. Additionally, Brazil nuts are rich in selenium, a mineral that plays a role in muscle function and overall health.

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

Green leaf lettuce has a lower environmental impact compared to Brazil nuts. Lettuce requires less water, land, and resources to grow, making it a more sustainable option. Brazil nuts, on the other hand, are typically grown in rainforest regions and require more resources to cultivate and transport, leading to a higher environmental footprint. Choosing locally grown lettuce over imported Brazil nuts can help reduce your carbon footprint and support sustainable food choices.