Comparing Nutrients in 7 ounces Brazilnuts VS Pistachio Nuts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Pistachio Nuts	14%	68%	18%

Macro Nutrients

	Brazilnuts	Pistachio Nuts	Recommended Dietary Allowance
Energy	45% 1308kcal	38.3% 1111kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	93% 90g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	36.6% 11.7g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	36% 0.57g	1.6g per day for Men 19-50 years
Omega 6	284% 48.3g	164% 28g	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	41.5% 54g	130g per day for Men 19-50 years
Sugars	6.38% 4.62g	21% 15.2g	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	0.66% 0.48g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	% 4.62g	% 13.6g	g per day for Men 19-50 years
Fiber	39% 15g	55.4% 21g	38g per day for Men 19-50 years
Protein	50.7% 28.4g	71.4% 40g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Pistachio Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	260% 3.37mg	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	25.3% 101μg	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	12.3% 11mg	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	38% 5.68mg	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	Pistachio Nuts	Recommended Dietary Allowance
Calcium	31.8% 318mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	384% 3.46mg	287% 2.58mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.17% 6.75μg	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	97% 7.78mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	104% 2.4mg	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	139% 972mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	60% 2034mg	3400mg per day for Men 19-50 years
Selenium	6917% 3804μg	25.3% 14μg	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	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	0.23% 8.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Pistachio Nuts per 7 oz

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

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

• 7 ounces of Brazilnuts have 2 times more Vitamin E than Pistachio Nuts.
• While 7 oz of Raw Pistachio Nuts contain more Vitamin A, 1.4 times more Vitamin B1, 4.6 times more Vitamin B2, 4.4 times more Vitamin B3, 2.8 times more Vitamin B5, 16.8 times more Vitamin B6, 2.3 times more Vitamin B9 and 8 times more Vitamin C than Dried Brazilnuts.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Dried Brazilnuts as well as Raw Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Brazilnuts vs Pistachio Nuts:

• 7 ounces of Brazilnuts have 1.5 times more Calcium, 1.3 times more Copper, 3.1 times more Magnesium, 1.5 times more Phosphorus, 273.9 times more Selenium and 1.8 times more Zinc than Pistachio Nuts.
• While 7 oz of Raw Pistachio Nuts contain 1.6 times more Iron and 1.6 times more Potassium than Dried Brazilnuts.
• Both Brazilnuts and Pistachio Nuts contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brazilnuts have 1.5 times more Fat, 2.7 times more Saturated Fat and 1.7 times more Omega 6 than Pistachio Nuts.
• While 7 oz of Raw Pistachio Nuts contain 8 times more Omega 3, 2.3 times more Carbohydrate, 3.3 times more Sugars, 1.4 times more Fiber and 1.4 times more Protein than Dried Brazilnuts.
• Both Brazilnuts and Pistachio Nuts offer comparable quantities of Energy per seven ounces.

Frequently Asked Questions about Brazilnuts VS Pistachio Nuts

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

Brazil nuts are a great source of selenium, which is important for thyroid health and immune function. They also contain heart-healthy fats and are high in antioxidants. Pistachio nuts, on the other hand, are lower in calories and higher in protein and fiber compared to Brazil nuts. They also contain more vitamin B6 and potassium. Both nuts can be part of a healthy vegan diet, but it's important to enjoy them in moderation due to their calorie and fat content.

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

Both Brazil nuts and pistachio nuts can be part of a healthy weight loss diet due to their nutrient content and satiating properties. However, pistachio nuts are lower in calories and fat compared to Brazil nuts, making them a better option for weight loss. Additionally, pistachios are rich in fiber and protein, which can help you feel full and satisfied, making it easier to manage your weight. Remember to practice portion control and incorporate a variety of nutrient-dense foods in your diet for optimal weight loss results.

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

Both Brazil nuts and pistachio nuts can be beneficial for muscle gain due to their high protein content. However, pistachio nuts are lower in calories and higher in protein compared to Brazil nuts, making them a more suitable option for muscle building while training consistently. Additionally, pistachio nuts are a good source of essential amino acids, which are important for muscle repair and growth. Incorporating a variety of nuts and seeds into your diet can provide a well-rounded source of plant-based protein to support your muscle-building goals.

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

Brazil nuts have a lower environmental impact compared to pistachio nuts. Brazil nuts are wild-harvested in the Amazon rainforest, requiring minimal human intervention and no irrigation. On the other hand, pistachio nuts are typically grown in water-intensive orchards, mainly in California and the Middle East, leading to higher water usage and potential environmental degradation. Therefore, choosing Brazil nuts over pistachios can be a more sustainable choice for the environment.