Comparing Nutrients in 7 ounces Iceberg Lettuce VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Iceberg Lettuce	22%	8%	70%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Iceberg Lettuce	Brazilnuts	Recommended Dietary Allowance
Energy	0.96% 27.8kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	100% 32g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	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	4.53% 5.9g	18% 23.3g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	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	2.74% 2g	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	% 1.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.099g	% 4.62g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	39% 15g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Brazilnuts	Recommended Dietary Allowance
Vitamin A	5.5% 49.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	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	1.53% 0.24mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	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	14.4% 57.5μg	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	6.17% 5.56mg	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	40% 48μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Brazilnuts	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	5.5% 0.05mg	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	10% 0.81mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	10.8% 0.25mg	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	5.67% 39.7mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	8.23% 280mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	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: Iceberg Lettuce VS Brazilnuts per 7 oz

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

• 7 ounces of Iceberg Lettuce have more Vitamin A, 1.3 times more Vitamin B9, 4 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 15 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B5, 2.4 times more Vitamin B6 and 31.4 times more Vitamin E than Raw Iceberg Lettuce.
• 7 ounces of Iceberg Lettuce have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Iceberg 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 Iceberg Lettuce vs Brazilnuts:

• 7 ounces of Iceberg Lettuce have 28 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 8.9 times more Calcium, 69.7 times more Copper, 5.9 times more Iron, 53.7 times more Magnesium, 9.8 times more Manganese, 36.3 times more Phosphorus, 4.7 times more Potassium, 19170 times more Selenium and 27.1 times more Zinc than Raw Iceberg Lettuce.
• 7 ounces of Iceberg Lettuce lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Iceberg Lettuce have 1.4 times more Omega 3 than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 47.1 times more Energy, 479.3 times more Fat, 896.3 times more Saturated Fat, 1160.1 times more Omega 6, 4 times more Carbohydrate, 6.3 times more Fiber and 15.9 times more Protein than Raw Iceberg Lettuce.
• Both Iceberg Lettuce and Brazilnuts offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Iceberg Lettuce provide inadequate amounts of Energy, Omega 6 and Protein

Frequently Asked Questions about Iceberg Lettuce VS Brazilnuts

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

Iceberg lettuce is low in calories and a good source of vitamins A and K, while Brazil nuts are high in healthy fats, protein, and selenium. Both can be part of a balanced vegan diet, but Brazil nuts offer more nutritional benefits overall.

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

You may find it easier to lose weight by incorporating more Iceberg Lettuce into your diet compared to Brazil nuts. Iceberg 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 calorie-dense due to their high fat content, so it's important to consume them in moderation if weight loss is your goal. Remember, weight loss is ultimately achieved through a combination of a balanced diet and regular physical activity.

Should I eat more Iceberg Lettuce or more Brazilnuts to gain more muscles while training consistently?

To gain more muscle while training consistently, it is important to focus on consuming adequate protein. Brazil nuts are a good source of protein, healthy fats, and selenium, but they are not as high in protein as other nuts. Iceberg lettuce, on the other hand, is very low in protein and not a significant source of nutrients for muscle building. To support muscle growth, 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.

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

Producing Iceberg Lettuce has a higher environmental impact compared to Brazil nuts. Lettuce requires more water, pesticides, and land to grow, contributing to soil degradation and water pollution. Brazil nuts, on the other hand, grow naturally in the rainforest without the need for intensive farming practices, making them a more sustainable choice for the environment.