Comparing Nutrients in 7 ounces Brazilnuts VS Pinyon Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Brazilnuts	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	45% 1308kcal	43% 1248kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	125% 121g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	98% 1.56g	1.6g per day for Men 19-50 years
Omega 6	284% 48.3g	290% 49.4g	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	29.5% 38.3g	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	56% 21.2g	38g per day for Men 19-50 years
Protein	50.7% 28.4g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Pinyon 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	206% 2.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	54.2% 8.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	17% 0.22mg	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	28.8% 115μg	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	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	31.8% 318mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	384% 3.46mg	228% 2.05mg	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	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	111% 464mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	374% 8.6mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	6917% 3804μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	77.2% 8.5mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	0.32% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Pinyon Pine Nuts per 7 oz

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

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

• 7 oz of Dried Pinyon Pine Nuts contain 2 times more Vitamin B1, 6.4 times more Vitamin B2, 14.8 times more Vitamin B3, 2.6 times more Vitamin B9 and 2.9 times more Vitamin C than Dried Brazilnuts.
• Both Brazilnuts and Pinyon Pine Nuts provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Dried Brazilnuts as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Brazilnuts vs Pinyon Pine Nuts:

• 7 ounces of Brazilnuts have 20 times more Calcium, 1.7 times more Copper, 1.6 times more Magnesium and 20.7 times more Phosphorus than Pinyon Pine Nuts.
• While 7 oz of Dried Pinyon Pine Nuts contain 1.3 times more Iron, 3.5 times more Manganese and 24 times more Sodium than Dried Brazilnuts.
• Both Brazilnuts and Pinyon Pine Nuts contain similar levels of Potassium and Zinc per seven ounces.
• 7 ounces of Pinyon Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brazilnuts have 1.7 times more Saturated Fat and 1.2 times more Protein than Pinyon Pine Nuts.
• While 7 oz of Dried Pinyon Pine Nuts contain 21.9 times more Omega 3, 1.6 times more Carbohydrate and 1.4 times more Fiber than Dried Brazilnuts.
• Both Brazilnuts and Pinyon Pine Nuts offer comparable quantities of Energy, Fat and Omega 6 per seven ounces.

Frequently Asked Questions about Brazilnuts VS Pinyon Pine Nuts

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

Brazil nuts are a good source of selenium, which is important for thyroid function and immune health. Pinyon pine nuts are rich in healthy fats, protein, and antioxidants. Both nuts can be part of a healthy vegan diet, but Brazil nuts may offer more selenium while pinyon pine nuts provide a good source of healthy fats and protein.

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

Both Brazil nuts and Pinyon pine nuts are calorie-dense foods, so consuming them in excess may not necessarily lead to weight loss. However, incorporating them in moderation as part of a balanced diet can provide healthy fats, protein, and essential nutrients that support overall health and potentially aid in weight management. Remember that weight loss is ultimately achieved through a combination of a calorie-controlled diet, regular physical activity, and a sustainable lifestyle.

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

Both Brazil nuts and Pinyon pine nuts are nutritious options, but if your goal is to gain more muscle while training consistently, Pinyon pine nuts may be the better choice. Pinyon pine nuts are higher in protein compared to Brazil nuts, which is essential for muscle growth and repair. Additionally, Pinyon pine nuts are a good source of healthy fats and minerals that support overall muscle health. Incorporating a variety of plant-based protein sources, including Pinyon pine nuts, into your diet can help you reach your muscle-building goals.

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

Brazil nuts have a lower environmental impact compared to Pinyon pine nuts because Brazil nuts are wild-harvested in the Amazon rainforest, requiring minimal human intervention and no agricultural inputs. In contrast, Pinyon pine nuts are typically cultivated in orchards, which can lead to deforestation, water usage, and pesticide use, resulting in a higher environmental footprint.