Comparing Nutrients in 7 ounces Brazilnuts VS Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Brazilnuts	Macadamia Nuts	Recommended Dietary Allowance
Energy	45% 1308kcal	49% 1425kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	155% 150g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	74.8% 24g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	25.5% 0.41g	1.6g per day for Men 19-50 years
Omega 6	284% 48.3g	15% 2.57g	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	21% 27.4g	130g per day for Men 19-50 years
Sugars	6.38% 4.62g	12.5% 9.07g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	% 4.62g	% 8.8g	g per day for Men 19-50 years
Fiber	39% 15g	45% 17g	38g per day for Men 19-50 years
Protein	50.7% 28.4g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Macadamia Nuts	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	198% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	42% 0.55mg	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	5.46% 22μg	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	2.65% 2.4mg	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	74.7% 11.2mg	7.14% 1.07mg	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	Macadamia Nuts	Recommended Dietary Allowance
Calcium	31.8% 318mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	384% 3.46mg	167% 1.5mg	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	92% 7.32mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	356% 8.2mg	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	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	6917% 3804μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	0.073% 2.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Macadamia Nuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Brazilnuts vs Macadamia Nuts:

• 7 ounces of Brazilnuts have 2 times more Vitamin B9 and 10.5 times more Vitamin E than Macadamia Nuts.
• While 7 oz of Raw Macadamia Nuts contain 1.9 times more Vitamin B1, 4.6 times more Vitamin B2, 8.4 times more Vitamin B3, 4.1 times more Vitamin B5 and 2.7 times more Vitamin B6 than Dried Brazilnuts.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Dried Brazilnuts as well as Raw Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Brazilnuts vs Macadamia Nuts:

• 7 ounces of Brazilnuts have 1.9 times more Calcium, 2.3 times more Copper, 2.9 times more Magnesium, 3.9 times more Phosphorus, 1.8 times more Potassium, 532.5 times more Selenium and 3.1 times more Zinc than Macadamia Nuts.
• While 7 oz of Raw Macadamia Nuts contain 1.5 times more Iron and 3.4 times more Manganese than Dried Brazilnuts.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brazilnuts have 1.3 times more Saturated Fat, 18.8 times more Omega 6 and 1.8 times more Protein than Macadamia Nuts.
• While 7 oz of Raw Macadamia Nuts contain 5.7 times more Omega 3 and 2 times more Sugars than Dried Brazilnuts.
• Both Brazilnuts and Macadamia Nuts offer comparable quantities of Energy, Fat, Carbohydrate and Fiber per seven ounces.

Frequently Asked Questions about Brazilnuts VS Macadamia Nuts

What are the health benefits of Brazilnuts compared to Macadamia Nuts?

Brazil nuts are a good source of selenium, which is important for thyroid function and immune health. Macadamia nuts, on the other hand, are high in monounsaturated fats which can help improve heart health. Both nuts are nutritious choices, but Brazil nuts have a unique benefit of providing a high amount of selenium compared to most other nuts.

Can I lose weight easier by eating more Brazilnuts or Macadamia Nuts?

Both Brazil nuts and macadamia nuts are high in calories and healthy fats, so they should be consumed in moderation if you are trying to lose weight. However, macadamia nuts are slightly lower in calories and higher in monounsaturated fats compared to Brazil nuts, making them a slightly better option for weight loss. Remember to incorporate a variety of nuts and seeds into your diet for optimal nutrition and weight management.

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

Both Brazil nuts and Macadamia nuts are nutritious options, but if you are looking to gain muscle while training consistently, Macadamia nuts may be the better choice. Macadamia nuts are higher in healthy fats and lower in saturated fats compared to Brazil nuts, making them a good option for supporting muscle growth and overall health. Additionally, Macadamia nuts are a good source of monounsaturated fats, which can help with muscle recovery and inflammation. Remember to include a variety of plant-based protein sources in your diet to support muscle growth and overall health.

What is the environmental impact of producing Brazilnuts compared to Macadamia Nuts?

Brazil nuts have a lower environmental impact compared to macadamia nuts. Brazil nuts are wild-harvested in the Amazon rainforest, requiring minimal human intervention and no additional resources for cultivation. On the other hand, macadamia nuts are typically grown in orchards that require water, land, and energy for cultivation, leading to a higher environmental footprint. Choosing Brazil nuts over macadamia nuts can be a more sustainable choice for the environment.