Comparing Nutrients in 7 ounces Brazilnuts VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Flaxseed	13%	67%	20%

Macro Nutrients

	Brazilnuts	Flaxseed	Recommended Dietary Allowance
Energy	45% 1308kcal	36.5% 1060kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	86.3% 83.7g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	22.7% 7.27g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	2829% 45.3g	1.6g per day for Men 19-50 years
Omega 6	284% 48.3g	69% 11.7g	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	44% 57.3g	130g per day for Men 19-50 years
Sugars	6.38% 4.62g	4.24% 3.08g	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% 0g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	% 4.62g	% 2.3g	g per day for Men 19-50 years
Fiber	39% 15g	143% 54g	38g per day for Men 19-50 years
Protein	50.7% 28.4g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Flaxseed	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	272% 3.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	38.2% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	224% 67μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	43% 173μg	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	1.32% 1.2mg	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	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Flaxseed	Recommended Dietary Allowance
Calcium	31.8% 318mg	50.6% 506mg	1000mg per day for Men 19-50 years
Copper	384% 3.46mg	269% 2.42mg	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	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	185% 778mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	214% 4.93mg	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	182% 1274mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	47.5% 1613mg	3400mg per day for Men 19-50 years
Selenium	6917% 3804μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	78.3% 8.6mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	0.37% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Flaxseed per 7 oz

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

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

• 7 ounces of Brazilnuts have 18.2 times more Vitamin E than Flaxseed.
• While 7 oz of Flaxseed contain 2.7 times more Vitamin B1, 4.6 times more Vitamin B2, 10.4 times more Vitamin B3, 5.4 times more Vitamin B5, 4.7 times more Vitamin B6, 4 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 Flaxseed have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Brazilnuts vs Flaxseed:

• 7 ounces of Brazilnuts have 1.4 times more Copper and 75.5 times more Selenium than Flaxseed.
• While 7 oz of Flaxseed contain 1.6 times more Calcium, 2.4 times more Iron, 2 times more Manganese and 10 times more Sodium than Dried Brazilnuts.
• Both Brazilnuts and Flaxseed contain similar levels of Magnesium, Phosphorus, Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brazilnuts have 1.2 times more Energy, 1.6 times more Fat, 4.4 times more Saturated Fat, 4.1 times more Omega 6 and 1.5 times more Sugars than Flaxseed.
• While 7 oz of Flaxseed contain 633.7 times more Omega 3, 2.5 times more Carbohydrate, 3.6 times more Fiber and 1.3 times more Protein than Dried Brazilnuts.

Frequently Asked Questions about Brazilnuts VS Flaxseed

What are the health benefits of Brazilnuts compared to Flaxseed?

Brazil nuts are a good source of selenium, which is important for thyroid function and immune health. They also provide healthy fats and protein. Flaxseeds, on the other hand, are rich in omega-3 fatty acids, fiber, and lignans, which have been linked to heart health and reduced inflammation. Both are nutritious options, but flaxseeds may be more beneficial for heart health due to their omega-3 content.

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

Both Brazil nuts and flaxseed can be beneficial for weight loss due to their nutrient content, but it ultimately depends on your overall diet and lifestyle. Flaxseed is high in fiber and healthy fats, which can help you feel full and satisfied, potentially leading to weight loss. Brazil nuts are a good source of selenium, which may support thyroid function and metabolism. However, portion control is important as both are calorie-dense foods. Incorporating a variety of nutrient-dense foods, along with regular physical activity, is key for successful weight loss.

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

Both Brazil nuts and flaxseeds can be beneficial for muscle gain, but for different reasons. Brazil nuts are high in selenium, which is important for muscle function and recovery. Flaxseeds are a good source of plant-based omega-3 fatty acids, which can help reduce inflammation and support muscle repair. In general, it's important to have a balanced diet that includes a variety of plant-based foods to support muscle growth. You can incorporate both Brazil nuts and flaxseeds into your diet, along with other nuts, seeds, legumes, whole grains, fruits, and vegetables to ensure you are getting a wide range of nutrients that support muscle development. Remember to also focus on consuming an adequate amount of protein from plant-based sources to support muscle growth and recovery.

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

The environmental impact of producing Brazil nuts is generally lower compared to flaxseed. Brazil nuts are typically harvested from wild trees in the Amazon rainforest, requiring minimal human intervention and no agricultural inputs such as pesticides or fertilizers. On the other hand, flaxseed cultivation often involves agricultural practices that can contribute to deforestation, water pollution, and greenhouse gas emissions. Choosing Brazil nuts over flaxseed can be a more sustainable option for reducing environmental impact.