Comparing Nutrients in 7 ounces Brazilnuts VS Hickorynuts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Hickorynuts	7%	82%	11%

Macro Nutrients

	Brazilnuts	Hickorynuts	Recommended Dietary Allowance
Energy	45% 1308kcal	45% 1304kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	132% 128g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	43.6% 14g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	130% 2.08g	1.6g per day for Men 19-50 years
Omega 6	284% 48.3g	241% 41g	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	28% 36.2g	130g per day for Men 19-50 years
Sugars	6.38% 4.62g	NA	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	50.7% 28.4g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Hickorynuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	143% 1.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	69.5% 3.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	29.3% 0.38mg	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	20% 79.4μg	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	4.4% 3.97mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Hickorynuts	Recommended Dietary Allowance
Calcium	31.8% 318mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	384% 3.46mg	163% 1.46mg	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	60.3% 4.82mg	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	81.7% 343mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	398% 9.15mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	6917% 3804μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	77.8% 8.55mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	0.14% 5.26g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Hickorynuts per 7 oz

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

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

• 7 oz of Dried Hickorynuts contain 1.4 times more Vitamin B1, 3.7 times more Vitamin B2, 3.1 times more Vitamin B3, 9.5 times more Vitamin B5, 1.9 times more Vitamin B6, 1.8 times more Vitamin B9 and 2.9 times more Vitamin C than Dried Brazilnuts.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Dried Brazilnuts as well as Dried Hickorynuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Brazilnuts vs Hickorynuts:

• 7 ounces of Brazilnuts have 2.6 times more Calcium, 2.4 times more Copper, 2.2 times more Magnesium, 2.2 times more Phosphorus, 1.5 times more Potassium and 236.7 times more Selenium than Hickorynuts.
• While 7 oz of Dried Hickorynuts contain 3.8 times more Manganese than Dried Brazilnuts.
• Both Brazilnuts and Hickorynuts contain similar levels of Iron and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brazilnuts have 2.3 times more Saturated Fat than Hickorynuts.
• While 7 oz of Dried Hickorynuts contain 29.1 times more Omega 3 and 1.6 times more Carbohydrate than Dried Brazilnuts.
• Both Brazilnuts and Hickorynuts offer comparable quantities of Energy, Fat, Omega 6, Fiber and Protein per seven ounces.

Frequently Asked Questions about Brazilnuts VS Hickorynuts

What are the health benefits of Brazilnuts compared to Hickorynuts?

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. Hickory nuts, on the other hand, are rich in manganese, which is essential for bone health and metabolism. Both nuts can be part of a healthy vegan diet, but Brazil nuts may offer more selenium while hickory nuts provide more manganese.

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

Both Brazil nuts and hickory nuts are calorie-dense nuts, so it's important to consume them in moderation if weight loss is your goal. While they are nutritious and can be part of a healthy diet, the key to weight loss is creating a calorie deficit by consuming fewer calories than you burn. Incorporating a variety of whole plant foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds, along with regular physical activity, is the most effective way to support weight loss.

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

Both Brazil nuts and hickory nuts are nutritious options, but if you are looking to gain muscle while training consistently, Brazil nuts may be the better choice. Brazil nuts are a good source of selenium, which is important for muscle function and recovery. Additionally, Brazil nuts are higher in protein compared to hickory nuts, which is essential for muscle growth and repair. Incorporating Brazil nuts into your diet along with a balanced intake of other plant-based protein sources can help support your muscle-building goals.

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

Brazil nuts have a lower environmental impact compared to hickory nuts because they are wild-harvested in the Amazon rainforest, requiring minimal human intervention and no need for irrigation or pesticides. In contrast, hickory nuts are typically cultivated in orchards, which may require more resources such as water, land, and energy for maintenance. Choosing Brazil nuts over hickory nuts can help reduce the overall environmental footprint of nut production.