Comparing Nutrients in 7 ounces Brazilnuts VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Coconut	4%	80%	16%

Macro Nutrients

	Brazilnuts	Coconut	Recommended Dietary Allowance
Energy	45% 1308kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	68.5% 66.5g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	184% 59g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	284% 48.3g	4.27% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	23.2% 30.2g	130g per day for Men 19-50 years
Sugars	6.38% 4.62g	17% 12.4g	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	0% 0g	NA	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 4.62g	NA	g per day for Men 19-50 years
Fiber	39% 15g	47% 18g	38g per day for Men 19-50 years
Protein	50.7% 28.4g	12% 6.6g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Coconut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	8.24% 0.11mg	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	11% 43.7μg	13% 51.6μg	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	1.54% 1.4mg	7.28% 6.55mg	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	74.7% 11.2mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Coconut	Recommended Dietary Allowance
Calcium	31.8% 318mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	384% 3.46mg	96% 0.86mg	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	60.3% 4.82mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	129% 2.98mg	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	206% 1439mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	20.8% 706mg	3400mg per day for Men 19-50 years
Selenium	6917% 3804μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	2.52% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Coconut per 7 oz

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

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

• 7 ounces of Brazilnuts have 9.3 times more Vitamin B1, 1.8 times more Vitamin B2, 1.9 times more Vitamin B6 and 23.5 times more Vitamin E than Coconut.
• While 7 oz of Raw Coconut Meat contain 1.8 times more Vitamin B3, 1.6 times more Vitamin B5 and 4.7 times more Vitamin C than Dried Brazilnuts.
• Both Brazilnuts and Coconut provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• 7 ounces of Coconut have insufficient amounts of Vitamin B2 and Vitamin E
• Both Dried Brazilnuts as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Brazilnuts vs Coconut:

• 7 ounces of Brazilnuts have 11.4 times more Calcium, 4 times more Copper, 11.8 times more Magnesium, 6.4 times more Phosphorus, 1.9 times more Potassium, 189.8 times more Selenium and 3.7 times more Zinc than Coconut.
• Both Brazilnuts and Coconut contain similar levels of Iron and Manganese per seven ounces.
• 7 ounces of Coconut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brazilnuts have 1.9 times more Energy, 2 times more Fat, more Omega 3, 66.6 times more Omega 6 and 4.3 times more Protein than Coconut.
• While 7 oz of Raw Coconut Meat contain 1.8 times more Saturated Fat, 1.3 times more Carbohydrate and 2.7 times more Sugars than Dried Brazilnuts.
• Both Brazilnuts and Coconut offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Coconut provide inadequate amounts of Omega 3

Frequently Asked Questions about Brazilnuts VS Coconut

What are the health benefits of Brazilnuts compared to Coconut?

Brazil nuts are a great source of selenium, which is important for thyroid function and immune health. They also provide healthy fats, protein, and fiber. On the other hand, coconut is rich in medium-chain triglycerides (MCTs) which can be easily digested and provide a quick source of energy. Both are nutritious choices, but Brazil nuts may have a slight edge in terms of selenium content.

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

Both Brazil nuts and coconut are calorie-dense foods, so eating them in excess could hinder weight loss efforts. However, if portioned properly, Brazil nuts can be a better option as they are high in selenium, a mineral that supports metabolism and thyroid function. Coconut, on the other hand, is high in saturated fats which can be more easily stored as body fat. It's important to focus on a balanced diet with a variety of plant-based foods to support weight loss goals.

Should I eat more Brazilnuts or more Coconut 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 selenium and healthy fats, but they are not a significant source of protein. Coconut, on the other hand, is low in protein but high in healthy fats. To support muscle growth, include protein-rich plant foods such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds 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 Brazilnuts compared to Coconut?

Brazil nuts have a lower environmental impact compared to coconuts. Brazil nuts are typically harvested from wild trees in the Amazon rainforest, requiring minimal human intervention and no additional resources for cultivation. On the other hand, coconut production often involves deforestation, intensive farming practices, and high water usage, leading to a greater environmental footprint. Choosing Brazil nuts over coconuts can help reduce your carbon footprint and support sustainable food choices.