Comparing Nutrients in 7 ounces Brazilnuts VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Walnuts	9%	84%	7%

Macro Nutrients

	Brazilnuts	Walnuts	Recommended Dietary Allowance
Energy	45% 1308kcal	44.8% 1298kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	133% 129g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	38% 12g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	1126% 18g	1.6g per day for Men 19-50 years
Omega 6	284% 48.3g	445% 75.6g	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% 27.2g	130g per day for Men 19-50 years
Sugars	6.38% 4.62g	7.14% 5.18g	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	0.25% 0.18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	% 4.62g	% 4.82g	g per day for Men 19-50 years
Fiber	39% 15g	35% 13.3g	38g per day for Men 19-50 years
Protein	50.7% 28.4g	54% 30.2g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Walnuts	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	56.4% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	114% 34.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	48.6% 194μg	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	2.87% 2.58mg	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	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Walnuts	Recommended Dietary Allowance
Calcium	31.8% 318mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	384% 3.46mg	350% 3.15mg	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	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	295% 6.77mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	93% 41.7μg	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	98% 687mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	6917% 3804μg	17.7% 9.72μg	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	55.7% 6.13mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	0.22% 8.08g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Walnuts per 7 oz

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

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

• 7 ounces of Brazilnuts have 1.8 times more Vitamin B1 and 8.1 times more Vitamin E than Walnuts.
• While 7 oz of English Walnuts contain 4.3 times more Vitamin B2, 3.8 times more Vitamin B3, 3.1 times more Vitamin B5, 5.3 times more Vitamin B6, 4.5 times more Vitamin B9 and more Vitamin K than Dried Brazilnuts.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Dried Brazilnuts as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Brazilnuts vs Walnuts:

• 7 ounces of Brazilnuts have 1.6 times more Calcium, 2.4 times more Magnesium, 2.1 times more Phosphorus, 1.5 times more Potassium, 391.2 times more Selenium and 1.3 times more Zinc than Walnuts.
• While 7 oz of English Walnuts contain 2.8 times more Manganese than Dried Brazilnuts.
• Both Brazilnuts and Walnuts contain similar levels of Copper and Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brazilnuts have 2.6 times more Saturated Fat than Walnuts.
• While 7 oz of English Walnuts contain 252.2 times more Omega 3 and 1.6 times more Omega 6 than Dried Brazilnuts.
• Both Brazilnuts and Walnuts offer comparable quantities of Energy, Fat, Carbohydrate, Sugars, Fiber and Protein per seven ounces.

Frequently Asked Questions about Brazilnuts VS Walnuts

What are the health benefits of Brazilnuts compared to Walnuts?

Brazil nuts are a great source of selenium, which is important for thyroid health and immune function. Walnuts, on the other hand, are high in omega-3 fatty acids, which are beneficial for heart health and brain function. Both nuts are nutritious options, but they offer different health benefits due to their unique nutrient profiles.

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

Both Brazil nuts and walnuts are nutrient-dense foods that can be part of a healthy weight loss diet. However, walnuts are lower in calories and higher in fiber compared to Brazil nuts, making them a better choice for weight loss. Additionally, walnuts are a good source of omega-3 fatty acids, which can help reduce inflammation and support overall health. Incorporating a variety of nuts and seeds into your diet, including walnuts, can help with weight loss when consumed in moderation as part of a balanced diet.

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

Both Brazil nuts and walnuts can be beneficial for muscle gain due to their high protein content. However, walnuts are higher in protein and also contain omega-3 fatty acids which can help reduce inflammation and support muscle recovery. Therefore, incorporating more walnuts into your diet may be more beneficial for muscle growth while training consistently.

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

Brazil nuts have a lower environmental impact compared to walnuts because they are wild-harvested in the Amazon rainforest, requiring minimal human intervention and resources. In contrast, walnuts are typically grown on large-scale agricultural farms, which may contribute to deforestation, water usage, and pesticide use. Choosing Brazil nuts over walnuts can help reduce your carbon footprint and support sustainable harvesting practices.