Comparing Nutrients in 7 ounces Pomegranates VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Pomegranates	7%	11%	82%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Pomegranates	Brazilnuts	Recommended Dietary Allowance
Energy	5.68% 165kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.32g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	100% 32g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	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	28.5% 37g	18% 23.3g	130g per day for Men 19-50 years
Sugars	37.4% 27g	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	21% 7.94g	39% 15g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Pomegranates	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	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	19% 75.4μg	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	22.5% 20.2mg	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	7.94% 1.2mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pomegranates	Brazilnuts	Recommended Dietary Allowance
Calcium	2% 20mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	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	7.44% 0.6mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	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	10.2% 71.4mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.18% 155g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Pomegranates VS Brazilnuts per 7 oz

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

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

• 7 ounces of Pomegranates have 1.5 times more Vitamin B2, 2 times more Vitamin B5, 1.7 times more Vitamin B9, 14.6 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 9.2 times more Vitamin B1, 1.3 times more Vitamin B6 and 9.4 times more Vitamin E than Raw Pomegranates.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Pomegranates 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 Pomegranates vs Brazilnuts:

• 7 ounces of Pomegranates have 22.8 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 16 times more Calcium, 11 times more Copper, 8.1 times more Iron, 31.3 times more Magnesium, 10.3 times more Manganese, 20.1 times more Phosphorus, 2.8 times more Potassium, 3834 times more Selenium and 11.6 times more Zinc than Raw Pomegranates.
• 7 ounces of Pomegranates lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pomegranates have 1.6 times more Carbohydrate and 5.9 times more Sugars than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 7.9 times more Energy, 57.4 times more Fat, 134.5 times more Saturated Fat, more Omega 3, 308.4 times more Omega 6, 1.9 times more Fiber and 8.6 times more Protein than Raw Pomegranates.
• 7 ounces of Pomegranates provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Pomegranates VS Brazilnuts

What are the health benefits of Pomegranates compared to Brazilnuts?

Pomegranates are rich in antioxidants, vitamins, and minerals that support heart health, improve digestion, and boost immunity. Brazil nuts are a good source of selenium, which is essential for thyroid function and immune system health. Both foods offer unique health benefits, so including a variety of plant-based foods in your diet can help ensure you get a wide range of nutrients.

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

Both pomegranates and Brazil nuts can be part of a healthy weight loss diet, but ultimately weight loss comes down to consuming fewer calories than you burn. Pomegranates are low in calories and high in fiber, which can help you feel full and satisfied. Brazil nuts are high in healthy fats and protein, which can also help keep you full and provide essential nutrients. It's important to focus on overall calorie intake and balance your diet with a variety of fruits, vegetables, whole grains, and plant-based proteins for successful weight loss.

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

Both pomegranates and Brazil nuts can be beneficial for muscle growth, but in different ways. Pomegranates are rich in antioxidants, which can help reduce inflammation and support recovery after intense workouts. Brazil nuts are a great source of selenium, a mineral that plays a role in muscle function and can support overall muscle health. To gain more muscles while training consistently, it's important to have a well-rounded diet that includes a variety of nutrient-dense foods. Incorporating both pomegranates and Brazil nuts into your diet can be a good idea to support your muscle growth goals.

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

Pomegranates have a lower environmental impact compared to Brazil nuts. Pomegranates require less water and land to grow, and they have a smaller carbon footprint in terms of transportation due to their size and weight. Brazil nuts, on the other hand, are harvested from the rainforest, which can contribute to deforestation and habitat destruction. Choosing pomegranates over Brazil nuts can help reduce environmental impact.