Comparing Nutrients in 7 ounces Mulberries VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Mulberries	12%	7%	81%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Mulberries	Brazilnuts	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	100% 32g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	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	15% 19.4g	18% 23.3g	130g per day for Men 19-50 years
Sugars	22% 16g	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	8.88% 3.37g	39% 15g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Mulberries	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.8% 0.058mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	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	7.63% 0.099mg	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	2.98% 12μg	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	11.5% 1.73mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mulberries	Brazilnuts	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	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	46% 3.67mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	NA	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	10.8% 75.4mg	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	1.32% 20mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Mulberries VS Brazilnuts per 7 oz

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

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

• 7 ounces of Mulberries have 2.9 times more Vitamin B2, 2.1 times more Vitamin B3, 52 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 21.3 times more Vitamin B1, 2 times more Vitamin B6, 3.7 times more Vitamin B9 and 6.5 times more Vitamin E than Raw Mulberries.
• 7 ounces of Mulberries have insufficient amounts of Vitamin B9
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Raw Mulberries as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Mulberries vs Brazilnuts:

• 7 ounces of Mulberries have 25.6 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 4.1 times more Calcium, 29.1 times more Copper, 1.3 times more Iron, 20.9 times more Magnesium, 19.1 times more Phosphorus, 3.4 times more Potassium, 3195 times more Selenium and 33.8 times more Zinc than Raw Mulberries.
• 7 ounces of Mulberries lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Mulberries have 3.5 times more Sugars than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 15.3 times more Energy, 172.1 times more Fat, 597.6 times more Saturated Fat, 36 times more Omega 3, 118.3 times more Omega 6, 4.4 times more Fiber and 9.9 times more Protein than Raw Mulberries.
• Both Mulberries and Brazilnuts offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Mulberries provide inadequate amounts of Energy, Omega 3 and Omega 6

Frequently Asked Questions about Mulberries VS Brazilnuts

What are the health benefits of Mulberries compared to Brazilnuts?

Mulberries are a good source of vitamin C, iron, and fiber, which can support immune function, energy levels, and digestive health. Brazil nuts are high in selenium, a mineral important for thyroid function and antioxidant protection. Both can be part of a healthy vegan diet, but it's important to consume them in moderation due to their calorie and fat content.

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

Both mulberries and Brazil nuts can be part of a healthy weight loss diet due to their nutrient content. Mulberries are low in calories and high in fiber, which can help you feel full and satisfied. Brazil nuts are high in healthy fats and protein, which can also help keep you full and provide essential nutrients. However, weight loss ultimately comes down to creating a calorie deficit, so it's important to focus on overall balanced eating habits and portion control rather than relying solely on one specific food.

Should I eat more Mulberries 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 mulberries are not a significant source of protein. Therefore, it would be more beneficial to include Brazil nuts in your diet to support muscle growth. Additionally, incorporating a variety of plant-based protein sources such as legumes, tofu, tempeh, and seeds can help you meet your protein needs for muscle building.

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

Mulberries have a lower environmental impact compared to Brazil nuts. Mulberries require less water, land, and resources to grow, making them a more sustainable option. Additionally, mulberries are typically grown in a wider range of climates, reducing the need for transportation and associated emissions.