Comparing Nutrients in 7 ounces Pears VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Pears	2%	2%	96%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Pears	Brazilnuts	Recommended Dietary Allowance
Energy	3.9% 113kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	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	1.1% 0.18g	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	23.2% 30.2g	18% 23.3g	130g per day for Men 19-50 years
Sugars	26.7% 19.3g	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	17.6% 12.7g	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	% 5.16g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 4.62g	g per day for Men 19-50 years
Fiber	16% 6.15g	39% 15g	38g per day for Men 19-50 years
Protein	1.28% 0.71g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Pears	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.94% 0.097mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.43% 0.058mg	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	3.47% 14μg	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	9.5% 8.53mg	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	1.6% 0.24mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears	Brazilnuts	Recommended Dietary Allowance
Calcium	1.8% 18mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	384% 3.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	4.47% 0.36mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	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	3.4% 24mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	6.77% 230mg	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	0.13% 2mg	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	4.5% 167g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Pears VS Brazilnuts per 7 oz

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

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

• 7 ounces of Pears have 6.1 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 51.4 times more Vitamin B1, 1.3 times more Vitamin B2, 3.8 times more Vitamin B5, 3.5 times more Vitamin B6, 3.1 times more Vitamin B9 and 47.1 times more Vitamin E than Raw Pears.
• 7 ounces of Pears have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Pears as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pears vs Brazilnuts:

• 7 ounces of Pears have 24.5 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 17.8 times more Calcium, 21.3 times more Copper, 13.5 times more Iron, 53.7 times more Magnesium, 25.5 times more Manganese, 60.4 times more Phosphorus, 5.7 times more Potassium, 19170 times more Selenium and 40.6 times more Zinc than Raw Pears.
• 7 ounces of Pears lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pears have 1.3 times more Carbohydrate, 4.2 times more Sugars and more Fructose than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 11.6 times more Energy, 479.3 times more Fat, 733.4 times more Saturated Fat, 36 times more Omega 3, 262 times more Omega 6, 2.4 times more Fiber and 39.8 times more Protein than Raw Pears.
• 7 ounces of Pears provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein

Frequently Asked Questions about Pears VS Brazilnuts

What are the health benefits of Pears compared to Brazilnuts?

Pears are a good source of dietary fiber, vitamin C, and antioxidants, which can help improve digestion, boost the immune system, and reduce inflammation. Brazil nuts, on the other hand, are rich in selenium, a mineral that supports thyroid function and may help reduce inflammation and oxidative stress. Both pears and Brazil nuts can be part of a healthy vegan diet, providing different nutrients and health benefits.

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

Both pears and Brazil nuts can be part of a healthy weight loss diet, as they are nutrient-dense foods. Pears are low in calories and high in fiber, which can help you feel full and satisfied, potentially aiding in weight loss. Brazil nuts are high in healthy fats and protein, which can also help keep you full and provide essential nutrients. Ultimately, weight loss is achieved by creating a calorie deficit, so incorporating a variety of whole, plant-based foods like pears and Brazil nuts can support your weight loss goals.

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

To gain more muscle while training consistently, it's important to focus on consuming an adequate amount of protein. Brazil nuts are a good source of healthy fats and selenium, but they are not a significant source of protein. Pears are a good source of fiber and vitamins, but they also do not provide a substantial amount of protein. To support muscle growth, consider incorporating protein-rich plant foods such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds like almonds, chia seeds, and hemp seeds into your diet.

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

Pears have a lower environmental impact compared to Brazil nuts. Pears require less water, land, and resources to grow, while Brazil nuts are typically harvested from rainforests, leading to deforestation and habitat destruction. Choosing pears over Brazil nuts can help reduce your carbon footprint and support sustainable food choices.