Comparing Nutrients in 7 ounces Passion-fruit, Purple VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit, Purple	8%	6%	86%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Passion-fruit, Purple	Brazilnuts	Recommended Dietary Allowance
Energy	6.64% 192kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	100% 32g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.81g	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	35.7% 46.4g	18% 23.3g	130g per day for Men 19-50 years
Sugars	30.7% 22.2g	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	54.3% 20.6g	39% 15g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Brazilnuts	Recommended Dietary Allowance
Vitamin A	14% 127μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	6.95% 27.8μg	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	66% 59.5mg	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	0.26% 0.04mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit, Purple	Brazilnuts	Recommended Dietary Allowance
Calcium	2.4% 24mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	39.7% 3.18mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	NA	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	19.3% 135mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	20.3% 691mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	3.9% 145g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Passion-fruit, Purple VS Brazilnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Passion-fruit, Purple versus 7 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Passion-fruit, Purple vs Brazilnuts:

• 7 ounces of Passion-fruit, Purple have more Vitamin A, 3.7 times more Vitamin B2, 5.1 times more Vitamin B3 and 42.9 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain more Vitamin B1, 1.6 times more Vitamin B9 and 282.5 times more Vitamin E than Raw Passion-fruit, Purple.
• Both Passion-fruit, Purple and Brazilnuts provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Passion-fruit, Purple have insufficient amounts of Vitamin B1 and Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Raw Passion-fruit, Purple as well as Dried Brazilnuts have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Passion-fruit, Purple vs Brazilnuts:

• 7 oz of Dried Brazilnuts contain 13.3 times more Calcium, 20.3 times more Copper, 1.5 times more Iron, 13 times more Magnesium, 10.7 times more Phosphorus, 1.9 times more Potassium, 3195 times more Selenium and 40.6 times more Zinc than Raw Passion-fruit, Purple.
• 7 ounces of Passion-fruit, Purple lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Passion-fruit, Purple have 2 times more Carbohydrate, 4.8 times more Sugars and 1.4 times more Fiber than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 6.8 times more Energy, 95.9 times more Fat, 273.5 times more Saturated Fat, 36 times more Omega 3, 59.4 times more Omega 6 and 6.5 times more Protein than Raw Passion-fruit, Purple.
• 7 ounces of Passion-fruit, Purple provide inadequate amounts of Omega 3

Frequently Asked Questions about Passion-fruit, Purple VS Brazilnuts

What are the health benefits of Passion-fruit, Purple compared to Brazilnuts?

Passion fruit is a good source of vitamin C, fiber, and antioxidants, which can help boost immunity and promote healthy digestion. Purple passion fruit also contains heart-healthy compounds like piceatannol. On the other hand, Brazil nuts are rich in selenium, a mineral important for thyroid function and antioxidant defense. Both foods offer unique health benefits, so including a variety of plant-based foods in your diet is key for optimal nutrition.

Can I lose weight easier by eating more Passion-fruit, Purple or Brazilnuts?

All three passion fruit, purple potatoes, and Brazil nuts can be part of a healthy weight loss diet due to their nutrient content and potential health benefits. However, weight loss ultimately comes down to creating a calorie deficit, meaning you need to burn more calories than you consume. It's important to focus on overall dietary patterns, portion sizes, and physical activity levels for successful weight loss. Incorporating a variety of nutrient-dense foods, including fruits, vegetables, whole grains, and plant-based proteins, can support your weight loss goals.

Should I eat more Passion-fruit, Purple or more Brazilnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein sources. Both Brazil nuts and passion fruit are not significant sources of protein. However, if you are looking to support muscle growth, it would be more beneficial to include protein-rich foods such as beans, lentils, tofu, tempeh, quinoa, and nuts and seeds in your diet. Additionally, incorporating a variety of fruits and vegetables, including passion fruit, can provide essential vitamins, minerals, and antioxidants to support overall health and performance.

What is the environmental impact of producing Passion-fruit, Purple compared to Brazilnuts?

Passion fruit has a lower environmental impact compared to Brazil nuts. Passion fruit requires less water, land, and resources to grow, making it a more sustainable option. Brazil nuts, on the other hand, are typically harvested from wild trees in the Amazon rainforest, which can contribute to deforestation and habitat destruction. Choosing passion fruit over Brazil nuts can help reduce environmental impact.