Comparing Nutrients in 7 ounces Brazilnuts VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Brazilnuts	Pine Nuts	Recommended Dietary Allowance
Energy	45% 1308kcal	46% 1336kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	140% 136g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	30.4% 9.72g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	284% 48.3g	387% 65.8g	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	20% 26g	130g per day for Men 19-50 years
Sugars	6.38% 4.62g	9.83% 7.12g	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	% 6.85g	g per day for Men 19-50 years
Fiber	39% 15g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	50.7% 28.4g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Pine Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	34.7% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	85.3% 25.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	17% 67.5μg	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	1.76% 1.6mg	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	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	89% 107μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Pine Nuts	Recommended Dietary Allowance
Calcium	31.8% 318mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	384% 3.46mg	292% 2.63mg	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	137% 11mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	759% 17.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	14.5% 6.5μg	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	163% 1141mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	35% 1185mg	3400mg per day for Men 19-50 years
Selenium	6917% 3804μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	116% 12.8mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	0.12% 4.52g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Pine Nuts per 7 oz

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

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

• 7 ounces of Brazilnuts have 1.7 times more Vitamin B1 than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 6.5 times more Vitamin B2, 14.9 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin B9, 1.7 times more Vitamin E and more Vitamin K than Dried Brazilnuts.
• Both Brazilnuts and Pine Nuts provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Dried Brazilnuts as well as Dried Pine 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 Pine Nuts:

• 7 ounces of Brazilnuts have 10 times more Calcium, 1.3 times more Copper, 1.5 times more Magnesium, 1.3 times more Phosphorus and 2738.6 times more Selenium than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 2.3 times more Iron, 7.2 times more Manganese and 1.6 times more Zinc than Dried Brazilnuts.
• Both Brazilnuts and Pine Nuts contain similar levels of Potassium per seven ounces.
• 7 ounces of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brazilnuts have 3.3 times more Saturated Fat and 2 times more Fiber than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 4.6 times more Omega 3, 1.4 times more Omega 6 and 1.5 times more Sugars than Dried Brazilnuts.
• Both Brazilnuts and Pine Nuts offer comparable quantities of Energy, Fat, Carbohydrate and Protein per seven ounces.

Frequently Asked Questions about Brazilnuts VS Pine Nuts

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

Brazil nuts are a great source of selenium, which is important for thyroid health and immune function. They also provide heart-healthy fats and protein. Pine nuts, on the other hand, are rich in antioxidants, vitamins, and minerals like magnesium and zinc. Both nuts offer unique health benefits, so it's good to include a variety of nuts in your diet for optimal nutrition.

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

Both Brazil nuts and pine nuts are calorie-dense foods, so it's important to consume them in moderation if your goal is weight loss. However, pine nuts are lower in calories and higher in protein compared to Brazil nuts, making them a slightly better option for weight loss. Remember, weight loss ultimately comes down to creating a calorie deficit, so it's important to focus on overall balanced and nutritious diet rather than relying on specific foods for weight loss.

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

Both Brazil nuts and pine nuts are nutritious options, but if you are looking to gain more muscle while training consistently, you may want to focus on Brazil nuts. Brazil nuts are a good source of selenium, which is important for muscle function and overall health. Additionally, Brazil nuts are higher in protein compared to pine nuts, which can support muscle growth and repair. However, it's important to have a balanced diet that includes a variety of plant-based protein sources to support your fitness goals.

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

Brazil nuts have a lower environmental impact compared to pine nuts because they are wild-harvested in the Amazon rainforest, requiring minimal human intervention and no irrigation or pesticides. In contrast, pine nuts are typically cultivated in orchards that may require water-intensive irrigation, pesticides, and fertilizers, leading to a higher environmental footprint.