Comparing Nutrients in 7 ounces Bosc Pears VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Bosc Pears	2%	1%	97%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Bosc Pears	Brazilnuts	Recommended Dietary Allowance
Energy	4.6% 133kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	NA	100% 32g	32g per day for Men 19-50 years
Omega 3	NA	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	NA	284% 48.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.6% 32g	18% 23.3g	130g per day for Men 19-50 years
Sugars	28% 20.3g	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	15.4% 11g	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	% 4.92g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.2g	% 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

	Bosc 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	3.5% 0.046mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.9% 0.3mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.2% 0.042mg	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	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	1.54% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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	8.6% 10.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bosc Pears	Brazilnuts	Recommended Dietary Allowance
Calcium	2% 20mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	3.72% 0.3mg	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	4.06% 0.093mg	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	3.97% 27.8mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	2.35% 0.26mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.46% 165g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Bosc Pears VS Brazilnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Bosc 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 Bosc Pears vs Brazilnuts:

• 7 ounces of Bosc Pears have 4 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 51.4 times more Vitamin B1, 1.5 times more Vitamin B2, 3.2 times more Vitamin B5, 4.8 times more Vitamin B6, 3.1 times more Vitamin B9 and 47.1 times more Vitamin E than Raw Bosc Pears.
• 7 ounces of Bosc Pears have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Bosc Pears as well as Dried Brazilnuts have insufficient amounts of Vitamin A and Vitamin B3 in seven ounces.

Comparing minerals per 7 ounces for Bosc Pears vs Brazilnuts:

• 7 ounces of Bosc Pears have 24.3 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 16 times more Calcium, 16.8 times more Copper, 16.2 times more Iron, 53.7 times more Magnesium, 26 times more Manganese, 51.8 times more Phosphorus, 5.4 times more Potassium, more Selenium and 31.2 times more Zinc than Raw Bosc Pears.
• 7 ounces of Bosc Pears lack sufficient amounts of Calcium, Iron, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bosc Pears have 1.4 times more Carbohydrate, 4.4 times more Sugars and more Fructose than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 9.8 times more Energy, 745.6 times more Fat, 2.4 times more Fiber and 39.8 times more Protein than Raw Bosc Pears.
• 7 ounces of Bosc Pears provide inadequate amounts of Protein

Frequently Asked Questions about Bosc Pears VS Brazilnuts

What are the health benefits of Bosc Pears compared to Brazilnuts?

Bosc pears are a good source of fiber, vitamin C, and antioxidants, which can support digestive health and boost the immune system. Brazil nuts are high in selenium, a mineral important for thyroid function and antioxidant defense. Both can be part of a balanced vegan diet, but it's important to consume a variety of foods to ensure you get a wide range of nutrients.

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

Both Bosc pears and Brazil nuts can be part of a healthy weight loss diet due to their nutrient content and fiber. Bosc pears are low in calories and high in fiber, which can help you feel full and satisfied, potentially leading to weight loss. Brazil nuts are high in healthy fats, protein, and fiber, which can also help with satiety and weight management. However, portion control is key with Brazil nuts due to their high calorie content. Ultimately, incorporating a variety of fruits, nuts, and other whole plant foods into your diet can support weight loss when combined with a balanced diet and regular physical activity.

Should I eat more Bosc Pears 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. Brazil nuts are a good source of protein, but Bosc pears are not. Therefore, it would be more beneficial to eat more Brazil nuts to support muscle growth during training. Additionally, incorporating a variety of plant-based protein sources such as legumes, tofu, tempeh, and seeds can also help support muscle development.

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

Bosc pears have a lower environmental impact compared to Brazil nuts. Pear trees require less water, land, and resources to grow compared to Brazil nut trees. Additionally, the transportation of Brazil nuts from South America to other parts of the world contributes to their higher environmental footprint. Choosing locally grown Bosc pears can help reduce the overall environmental impact of food production.