Comparing Nutrients in 7 ounces Edible Podded Peas VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Edible Podded Peas	26%	4%	70%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Edible Podded Peas	Brazilnuts	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	100% 32g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	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	11.5% 15g	18% 23.3g	130g per day for Men 19-50 years
Sugars	11% 7.94g	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	13.6% 5.16g	39% 15g	38g per day for Men 19-50 years
Protein	9.92% 5.56g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Edible Podded Peas	Brazilnuts	Recommended Dietary Allowance
Vitamin A	12% 107μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	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	21% 83.3μg	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	132% 119mg	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	5.16% 0.77mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.3% 49.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Edible Podded Peas	Brazilnuts	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	17.4% 0.16mg	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	51.6% 4.13mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	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	15% 105mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.77% 176g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Edible Podded Peas VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Edible Podded Peas vs Brazilnuts:

• 7 ounces of Edible Podded Peas have more Vitamin A, 2.3 times more Vitamin B2, 2 times more Vitamin B3, 4.1 times more Vitamin B5, 1.6 times more Vitamin B6, 1.9 times more Vitamin B9, 85.7 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 4.1 times more Vitamin B1 and 14.5 times more Vitamin E than Raw Edible Podded Peas.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Raw Edible Podded Peas as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Edible Podded Peas vs Brazilnuts:

• 7 ounces of Edible Podded Peas have 26 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 3.7 times more Calcium, 22.1 times more Copper, 15.7 times more Magnesium, 5 times more Manganese, 13.7 times more Phosphorus, 3.3 times more Potassium, 2738.6 times more Selenium and 15 times more Zinc than Raw Edible Podded Peas.
• Both Edible Podded Peas and Brazilnuts contain similar levels of Iron per seven ounces.
• 7 ounces of Edible Podded Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Edible Podded Peas have 1.7 times more Sugars than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 15.7 times more Energy, 335.5 times more Fat, 413.7 times more Saturated Fat, 2.8 times more Omega 3, 324.8 times more Omega 6, 1.6 times more Carbohydrate, 2.9 times more Fiber and 5.1 times more Protein than Raw Edible Podded Peas.
• 7 ounces of Edible Podded Peas provide inadequate amounts of Energy, Omega 3 and Omega 6

Frequently Asked Questions about Edible Podded Peas VS Brazilnuts

What are the health benefits of Edible Podded Peas compared to Brazilnuts?

Edible podded peas are a good source of plant-based protein, fiber, vitamins, and minerals, while Brazil nuts are high in healthy fats, selenium, and vitamin E. Both can be beneficial for overall health when included in a balanced diet, but edible podded peas are lower in calories and higher in protein and fiber compared to Brazil nuts.

Can I lose weight easier by eating more Edible Podded Peas or Brazilnuts?

Both edible podded peas and Brazil nuts can be part of a healthy weight loss diet due to their nutrient content and fiber content. Edible podded peas are low in calories and high in fiber, which can help you feel full and satisfied, potentially leading to weight loss. Brazil nuts, on the other hand, are high in healthy fats and protein, which can also help with satiety. However, they are calorie-dense, so portion control is important when including them in your diet for weight loss. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of nutrient-dense foods like edible podded peas and Brazil nuts, along with a balanced diet and regular physical activity, can support your weight loss goals.

Should I eat more Edible Podded Peas 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. Edible podded peas are a good source of plant-based protein, fiber, and essential nutrients that can support muscle growth. Brazil nuts are also a good source of protein, healthy fats, and minerals like selenium, which is important for muscle function. Including both in your diet can help you meet your protein needs and support muscle growth.

What is the environmental impact of producing Edible Podded Peas compared to Brazilnuts?

Edible podded peas have a lower environmental impact compared to Brazil nuts. Peas require less water, land, and resources to grow, making them a more sustainable option. Additionally, peas have a lower carbon footprint and contribute less to deforestation compared to Brazil nuts.