Comparing Nutrients in 7 ounces Parsley VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Parsley	27%	16%	57%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Parsley	Brazilnuts	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.57g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	100% 32g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	284% 48.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.66% 12.6g	18% 23.3g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	6.38% 4.62g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.62g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	39% 15g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Parsley	Brazilnuts	Recommended Dietary Allowance
Vitamin A	93% 835μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.2% 0.17mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	15.4% 0.2mg	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	75.4% 302μg	11% 43.7μg	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	293% 264mg	1.54% 1.4mg	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	9.92% 1.5mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2712% 3255μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Parsley	Brazilnuts	Recommended Dietary Allowance
Calcium	27.4% 274mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	384% 3.46mg	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	154% 12.3mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	106% 2.43mg	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	16.4% 115mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	32.3% 1099mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Parsley VS Brazilnuts per 7 oz

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

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

• 7 ounces of Parsley have more Vitamin A, 2.8 times more Vitamin B2, 4.5 times more Vitamin B3, 2.2 times more Vitamin B5, 6.9 times more Vitamin B9, 190 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 7.2 times more Vitamin B1 and 7.5 times more Vitamin E than Fresh Parsley.
• Both Parsley and Brazilnuts provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Fresh Parsley as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Parsley vs Brazilnuts:

• 7 ounces of Parsley have 2.6 times more Iron, 18.7 times more Sodium and 25.6 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 11.7 times more Copper, 7.5 times more Magnesium, 7.6 times more Manganese, 12.5 times more Phosphorus, 19170 times more Selenium and 3.8 times more Zinc than Fresh Parsley.
• Both Parsley and Brazilnuts contain similar levels of Calcium and Potassium per seven ounces.
• 7 ounces of Parsley lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Brazilnuts contain 18.3 times more Energy, 84.9 times more Fat, 122.2 times more Saturated Fat, 4.5 times more Omega 3, 211.9 times more Omega 6, 1.9 times more Carbohydrate, 2.7 times more Sugars, 2.3 times more Fiber and 4.8 times more Protein than Fresh Parsley.
• 7 ounces of Parsley provide inadequate amounts of Energy, Omega 3 and Omega 6

Frequently Asked Questions about Parsley VS Brazilnuts

What are the health benefits of Parsley compared to Brazilnuts?

Parsley is a nutrient-dense herb that is high in vitamin K, vitamin C, and antioxidants. It also contains folate, iron, and calcium. On the other hand, Brazil nuts are a good source of selenium, which is important for thyroid function and immune health. Both parsley and Brazil nuts can be beneficial for overall health when included in a balanced vegan diet.

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

Both parsley and Brazil nuts can be part of a healthy weight loss diet, but neither one alone will guarantee weight loss. Parsley is low in calories and high in nutrients, making it a great addition to meals for added flavor and nutrition. Brazil nuts are high in healthy fats, protein, and selenium, which can support overall health but should be consumed in moderation due to their calorie density. For weight loss, focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds, along with regular physical activity.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both parsley and Brazil nuts are nutritious foods, but Brazil nuts are a better source of protein and healthy fats, making them a more suitable option for muscle building. Incorporating Brazil nuts into your diet along with other plant-based protein sources like legumes, tofu, and quinoa can help support muscle growth and recovery.

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

Parsley has a lower environmental impact compared to Brazil nuts. Parsley requires less water, land, and resources to grow, making it a more sustainable option. Brazil nuts, on the other hand, are typically grown in the Amazon rainforest and require more resources to cultivate, leading to a higher environmental impact. Choosing parsley over Brazil nuts can help reduce your carbon footprint and support sustainable food choices.