Comparing Nutrients in 7 ounces Mangos VS Brazilnuts

Macros Ratio

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

Macro Nutrients

	Mangos	Brazilnuts	Recommended Dietary Allowance
Energy	4.1% 119kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	100% 32g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	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	23% 29.7g	18% 23.3g	130g per day for Men 19-50 years
Sugars	37.4% 27g	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	13% 9.3g	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	% 4g	% 0g	g per day for Men 19-50 years
Sucrose	% 14g	% 4.62g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	39% 15g	38g per day for Men 19-50 years
Protein	2.9% 1.63g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Mangos	Brazilnuts	Recommended Dietary Allowance
Vitamin A	12% 107μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.63% 0.056mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	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	21.3% 85.3μg	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	80.3% 72.2mg	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	12% 1.8mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mangos	Brazilnuts	Recommended Dietary Allowance
Calcium	2.2% 22mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	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	3.97% 0.32mg	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	5.44% 0.13mg	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	3.97% 27.8mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	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	1.62% 0.18mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.48% 166g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Mangos VS Brazilnuts per 7 oz

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

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

• 7 ounces of Mangos have more Vitamin A, 2.3 times more Vitamin B3, 2 times more Vitamin B9, 52 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 22 times more Vitamin B1 and 6.3 times more Vitamin E than Raw Mangos.
• Both Mangos and Brazilnuts provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Raw Mangos as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Mangos vs Brazilnuts:

• 7 ounces of Mangos have 24.4 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 14.5 times more Calcium, 15.7 times more Copper, 15.2 times more Iron, 37.6 times more Magnesium, 19.4 times more Manganese, 51.8 times more Phosphorus, 3.9 times more Potassium, 3195 times more Selenium and 45.1 times more Zinc than Raw Mangos.
• 7 ounces of Mangos lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Mangos have 1.4 times more Omega 3, 1.3 times more Carbohydrate, 5.9 times more Sugars and more Fructose than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 11 times more Energy, 176.6 times more Fat, 175.4 times more Saturated Fat, 1282.3 times more Omega 6, 4.7 times more Fiber and 17.5 times more Protein than Raw Mangos.
• 7 ounces of Mangos provide inadequate amounts of Omega 6 and Protein

Frequently Asked Questions about Mangos VS Brazilnuts

What are the health benefits of Mangos compared to Brazilnuts?

Mangos are a good source of vitamin C, vitamin A, and fiber, which can support immune function, eye health, and digestion. Brazil nuts are high in selenium, which is important for thyroid function and antioxidant protection. Both foods offer unique health benefits, so including a variety of fruits and nuts in your diet can help you meet your nutrient needs.

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

Both mangos 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. Mangos are lower in calories and fat compared to Brazil nuts, so incorporating more mangos into your diet may help with weight loss. However, portion control and overall dietary habits are key factors in weight management. It's important to focus on a variety of nutrient-dense foods, including fruits like mangos and nuts like Brazil nuts, as part of a well-rounded diet for sustainable weight loss.

Should I eat more Mangos 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. Brazil nuts are a good source of protein and healthy fats, but mangos are not a significant source of protein. 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. Additionally, make sure to consume an adequate amount of calories and nutrients to support your training and muscle-building goals.

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

Mango production generally has a higher environmental impact compared to Brazil nuts. Mango cultivation requires more water, land, and energy, as well as the use of pesticides and fertilizers. In contrast, Brazil nut trees grow naturally in the Amazon rainforest without the need for intensive cultivation practices, making them a more sustainable option.