Comparing Nutrients in 7 ounces Litchis VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Litchis	5%	5%	90%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Litchis	Brazilnuts	Recommended Dietary Allowance
Energy	4.5% 131kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	100% 32g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	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	25.2% 33g	18% 23.3g	130g per day for Men 19-50 years
Sugars	41.7% 30.2g	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	6.8% 2.58g	39% 15g	38g per day for Men 19-50 years
Protein	2.94% 1.65g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Litchis	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.48% 1.2mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	6.95% 27.8μg	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	158% 142mg	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	0.93% 0.14mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Litchis	Brazilnuts	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	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	7.7% 0.62mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	4.75% 0.11mg	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	8.8% 61.5mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	10% 339mg	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	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.4% 162g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Litchis VS Brazilnuts per 7 oz

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

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

• 7 ounces of Litchis have 1.9 times more Vitamin B2, 2 times more Vitamin B3 and 102.1 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 56.1 times more Vitamin B1, 1.6 times more Vitamin B9 and 80.7 times more Vitamin E than Raw Litchis.
• Both Litchis and Brazilnuts provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Litchis have insufficient amounts of Vitamin B1 and Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Litchis as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Litchis vs Brazilnuts:

• 7 ounces of Litchis have 23.9 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 32 times more Calcium, 11.8 times more Copper, 7.8 times more Iron, 37.6 times more Magnesium, 22.2 times more Manganese, 23.4 times more Phosphorus, 3.9 times more Potassium, 3195 times more Selenium and 58 times more Zinc than Raw Litchis.
• 7 ounces of Litchis lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Litchis have 1.8 times more Omega 3, 1.4 times more Carbohydrate and 6.5 times more Sugars than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 10 times more Energy, 152.5 times more Fat, 163 times more Saturated Fat, 363.6 times more Omega 6, 5.8 times more Fiber and 17.3 times more Protein than Raw Litchis.
• 7 ounces of Litchis provide inadequate amounts of Omega 6 and Protein

Frequently Asked Questions about Litchis VS Brazilnuts

What are the health benefits of Litchis compared to Brazilnuts?

Litchis are a good source of vitamin C, antioxidants, and fiber, which can help boost the immune system and improve digestion. Brazil nuts are high in selenium, a mineral important for thyroid function and antioxidant protection. Both are nutritious options, but litchis are lower in calories and fat compared to Brazil nuts.

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

Both litchis and Brazil nuts can be part of a healthy weight loss diet, but it ultimately comes down to overall calorie intake and balance of nutrients. Litchis are low in calories and high in fiber, making them a good choice for weight loss. Brazil nuts are high in healthy fats and protein, which can help keep you feeling full and satisfied. However, they are also calorie-dense, so portion control is important. It's best to focus on a variety of whole plant foods, including fruits, nuts, and seeds, to support weight loss in a healthy way.

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

To gain more muscles while training consistently, it's important to focus on consuming a variety of plant-based protein sources. Both litchis 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 along with other plant-based protein sources like legumes, tofu, tempeh, and quinoa can help support muscle growth and recovery.

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

Litchis have a lower environmental impact compared to Brazil nuts. Litchis require less water, land, and resources to grow, making them a more sustainable option. Additionally, litchis have a smaller carbon footprint compared to Brazil nuts, making them a more environmentally friendly choice.