Comparing Nutrients in 7 ounces Dried Pepeao VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Pepeao	6%	1%	93%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Dried Pepeao	Brazilnuts	Recommended Dietary Allowance
Energy	20.4% 591kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	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	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 161g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	39% 15g	38g per day for Men 19-50 years
Protein	17% 9.57g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Dried Pepeao	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.64mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.95mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	853% 42.7mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.9mg	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	79.4% 318μg	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	3.1% 2.78mg	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	NA	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pepeao	Brazilnuts	Recommended Dietary Allowance
Calcium	22.4% 224mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	1118% 10mg	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	152% 12mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	99% 2.3mg	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	33% 230mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	41.3% 1405mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	163% 90μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	0.6% 22g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Pepeao VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Dried Pepeao vs Brazilnuts:

• 7 ounces of Dried Pepeao have 1.3 times more Vitamin B1, 10 times more Vitamin B2, 10.2 times more Vitamin B3, 116.8 times more Vitamin B5, 9.4 times more Vitamin B6 and 7.3 times more Vitamin B9 than Brazilnuts.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Dried Pepeao as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Pepeao vs Brazilnuts:

• 7 ounces of Dried Pepeao have 2.9 times more Copper, 2.5 times more Iron, 23.3 times more Sodium and 1.9 times more Zinc than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.4 times more Calcium, 2.6 times more Magnesium, 6.3 times more Phosphorus and 42.3 times more Selenium than Dried Pepeao.
• Both Dried Pepeao and Brazilnuts contain similar levels of Manganese and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Pepeao have 6.9 times more Carbohydrate than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 2.2 times more Energy, 152.5 times more Fat and 3 times more Protein than Dried Pepeao.

Frequently Asked Questions about Dried Pepeao VS Brazilnuts

What are the health benefits of Dried Pepeao compared to Brazilnuts?

Dried pepeao, also known as oyster mushrooms, are a good source of protein, fiber, vitamins, and minerals. They are low in calories and fat, making them a nutritious addition to a vegan diet. On the other hand, Brazil nuts are high in selenium, a mineral important for thyroid health and immune function. However, they are also high in calories and fat. Both can be part of a healthy vegan diet, but it's important to consume them in moderation and as part of a balanced diet.

Can I lose weight easier by eating more Dried Pepeao or Brazilnuts?

Both dried pepeao and Brazil nuts are nutrient-dense foods that can support weight loss when consumed in moderation as part of a balanced diet. However, it's important to note that weight loss ultimately comes down to creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. Incorporating a variety of plant-based foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds, along with regular physical activity, is key to successful weight loss. It's best to focus on overall dietary patterns rather than specific foods for weight loss.

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

Both dried pepeao and Brazil nuts can be beneficial for muscle gain due to their protein content. However, Brazil nuts are higher in protein and also provide essential nutrients like selenium, which is important for muscle function. Therefore, incorporating more Brazil nuts into your diet may be more beneficial for muscle growth while training consistently.

What is the environmental impact of producing Dried Pepeao compared to Brazilnuts?

Dried Pepeao has a lower environmental impact compared to Brazil nuts. Pepeao is a type of mushroom that can be sustainably harvested without the need for extensive land use or deforestation. Brazil nuts, on the other hand, are typically harvested from the rainforest, leading to deforestation and habitat destruction. Choosing dried Pepeao over Brazil nuts can help reduce the environmental impact of food production.