Comparing Nutrients in 7 ounces Dried Longans VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Longans	6%	1%	93%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Dried Longans	Brazilnuts	Recommended Dietary Allowance
Energy	19.6% 568kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	NA	100% 32g	32g per day for Men 19-50 years
Omega 3	NA	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	NA	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	113% 147g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	39% 15g	38g per day for Men 19-50 years
Protein	17.4% 9.72g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Dried Longans	Brazilnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.3% 0.99mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 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	NA	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	NA	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	61.7% 55.6mg	1.54% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Longans	Brazilnuts	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	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	134% 10.7mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	21.4% 0.49mg	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	55.6% 389mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	38.4% 1306mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	NA	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	0.94% 35g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Longans VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Dried Longans vs Brazilnuts:

• 7 ounces of Dried Longans have 14.3 times more Vitamin B2, 3.4 times more Vitamin B3 and 40 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 15.4 times more Vitamin B1 than Dried Longans.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Dried Longans as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Longans vs Brazilnuts:

• 7 ounces of Dried Longans have 2.2 times more Iron and 16 times more Sodium than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 3.6 times more Calcium, 2.2 times more Copper, 8.2 times more Magnesium, 4.9 times more Manganese, 3.7 times more Phosphorus and 18.5 times more Zinc than Dried Longans.
• Both Dried Longans and Brazilnuts contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Longans have 6.3 times more Carbohydrate than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 2.3 times more Energy, 167.8 times more Fat and 2.9 times more Protein than Dried Longans.

Frequently Asked Questions about Dried Longans VS Brazilnuts

What are the health benefits of Dried Longans compared to Brazilnuts?

Dried longans are a good source of antioxidants, vitamins, and minerals such as iron and potassium. They can help improve digestion, boost immunity, and promote healthy skin. On the other hand, Brazil nuts are high in selenium, which is important for thyroid function and immune health. They also provide healthy fats and protein. Both can be part of a balanced vegan diet, offering different nutritional benefits.

Can I lose weight easier by eating more Dried Longans or Brazilnuts?

Both Dried Longans and Brazil nuts can be part of a healthy diet, but for weight loss, it's important to focus on overall calorie intake and nutrient density. Dried Longans are a good source of fiber and antioxidants, while Brazil nuts are high in healthy fats and selenium. In terms of weight loss, portion control and overall calorie balance are key. It's important to focus on a variety of whole plant foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds, to support weight loss and overall health.

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

To gain more muscle while training consistently, it's important to focus on consuming an adequate amount of protein. Brazil nuts are a good source of healthy fats and selenium, but they are not a significant source of protein. Dried longans, on the other hand, are a fruit and not a significant source of protein either. To support muscle growth, consider incorporating plant-based protein sources such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds into your diet.

What is the environmental impact of producing Dried Longans compared to Brazilnuts?

Dried Longans have a lower environmental impact compared to Brazil nuts. Longan trees require less water and land to grow, and they have a smaller carbon footprint in terms of transportation and processing. Brazil nuts, on the other hand, are harvested from the rainforest, which can contribute to deforestation and habitat loss. Choosing dried Longans over Brazil nuts can help reduce your environmental footprint.