Comparing Nutrients in 7 ounces Frozen Mustard Greens VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Mustard Greens	38%	9%	53%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Frozen Mustard Greens	Brazilnuts	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	100% 32g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	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	5.2% 6.77g	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	17.2% 6.55g	39% 15g	38g per day for Men 19-50 years
Protein	8.82% 4.94g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Mustard Greens	Brazilnuts	Recommended Dietary Allowance
Vitamin A	57% 512μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.75% 0.038mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	68.5% 274μg	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	55.8% 50.2mg	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	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

	Frozen Mustard Greens	Brazilnuts	Recommended Dietary Allowance
Calcium	23% 230mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	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	32% 2.56mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	29.2% 0.67mg	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	8.5% 59.5mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	9.92% 337mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	3.84% 57.5mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	5% 185g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Mustard Greens VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Mustard Greens vs Brazilnuts:

• 7 ounces of Frozen Mustard Greens have more Vitamin A, 1.7 times more Vitamin B2, 1.3 times more Vitamin B6, 6.3 times more Vitamin B9 and 36.1 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 12.9 times more Vitamin B1 and 9.7 times more Vitamin B5 than Frozen Mustard Greens, Unprepared.
• 7 ounces of Frozen Mustard Greens have insufficient amounts of Vitamin B5
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Mustard Greens, Unprepared 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 Frozen Mustard Greens vs Brazilnuts:

• 7 ounces of Frozen Mustard Greens have 27.3 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.4 times more Calcium, 26 times more Copper, 1.9 times more Iron, 25.1 times more Magnesium, 3.6 times more Manganese, 24.2 times more Phosphorus, 3.9 times more Potassium, 2738.6 times more Selenium and 17.7 times more Zinc than Frozen Mustard Greens, Unprepared.
• 7 ounces of Frozen Mustard Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Brazilnuts contain 33 times more Energy, 248.5 times more Fat, 1152.4 times more Saturated Fat, 1.5 times more Omega 3, 902.3 times more Omega 6, 3.4 times more Carbohydrate, 2.3 times more Fiber and 5.8 times more Protein than Frozen Mustard Greens, Unprepared.
• 7 ounces of Frozen Mustard Greens provide inadequate amounts of Energy, Omega 3 and Omega 6

Frequently Asked Questions about Frozen Mustard Greens VS Brazilnuts

What are the health benefits of Frozen Mustard Greens compared to Brazilnuts?

Frozen mustard greens are a great source of vitamins A, C, and K, as well as minerals like calcium and iron. They are low in calories and high in fiber, making them a nutritious addition to your diet. On the other hand, Brazil nuts are a good source of selenium, a mineral important for thyroid health and immune function. However, they are high in calories and fat, so it's important to consume them in moderation. Overall, both frozen mustard greens and Brazil nuts offer unique health benefits and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Frozen Mustard Greens or Brazilnuts?

Both frozen mustard greens and Brazil nuts can be part of a healthy weight loss diet due to their nutrient content and low calorie density. Mustard greens are low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Brazil nuts are high in healthy fats and protein, which can also help keep you full and satisfied. However, portion control is key when it comes to nuts, as they are calorie-dense. Ultimately, incorporating a variety of nutrient-dense foods, along with regular physical activity, is the best approach for sustainable weight loss.

Should I eat more Frozen Mustard Greens 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. Both frozen mustard greens and Brazil nuts offer unique nutritional benefits, but Brazil nuts are a better source of protein and healthy fats, which are important for muscle growth and recovery. Including Brazil nuts in your diet can help support your muscle-building goals.

What is the environmental impact of producing Frozen Mustard Greens compared to Brazilnuts?

Producing Frozen Mustard Greens typically has a lower environmental impact compared to Brazilnuts. Mustard greens are a leafy vegetable that requires less water, land, and resources to grow compared to Brazilnuts, which are a tree nut that requires more resources to cultivate. Additionally, transportation and packaging of frozen greens may have a smaller carbon footprint compared to Brazilnuts, which are often imported from tropical regions.