Comparing Nutrients in 7 ounces Frozen Potato Puffs VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Potato Puffs	4%	42%	54%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Frozen Potato Puffs	Brazilnuts	Recommended Dietary Allowance
Energy	12% 353kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.3g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	100% 32g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	34% 5.76g	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	38% 49.2g	18% 23.3g	130g per day for Men 19-50 years
Sugars	0.77% 0.56g	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	0% 0g	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	% 0.32g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.26g	% 4.62g	g per day for Men 19-50 years
Fiber	12% 4.56g	39% 15g	38g per day for Men 19-50 years
Protein	6.84% 3.83g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Potato Puffs	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	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	8.43% 33.7μg	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	15.2% 13.7mg	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	1.46% 0.22mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potato Puffs	Brazilnuts	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	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	11.7% 0.93mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	9.58% 0.22mg	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	18% 127mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	56.6% 849mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	3.37% 125g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Potato Puffs VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Potato Puffs vs Brazilnuts:

• 7 ounces of Frozen Potato Puffs have 1.7 times more Vitamin B2, 6.2 times more Vitamin B3, 3.2 times more Vitamin B5, 1.9 times more Vitamin B6, 9.9 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 3.4 times more Vitamin B1, 1.3 times more Vitamin B9 and 51.4 times more Vitamin E than Frozen Potato Puffs, Unprepared.
• 7 ounces of Frozen Potato Puffs have insufficient amounts of Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Frozen Potato Puffs, Unprepared as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Potato Puffs vs Brazilnuts:

• 7 ounces of Frozen Potato Puffs have 142.7 times more Sodium than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 12.3 times more Calcium, 23.2 times more Copper, 5.2 times more Iron, 23.5 times more Magnesium, 11 times more Manganese, 11.3 times more Phosphorus, 2.7 times more Potassium, 6390 times more Selenium and 15.6 times more Zinc than Frozen Potato Puffs, Unprepared.
• 7 ounces of Frozen Potato Puffs lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Potato Puffs have 6.4 times more Omega 3 and 2.1 times more Carbohydrate than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 3.7 times more Energy, 7.7 times more Fat, 11.4 times more Saturated Fat, 8.4 times more Omega 6, 8.3 times more Sugars, 3.3 times more Fiber and 7.4 times more Protein than Frozen Potato Puffs, Unprepared.

Frequently Asked Questions about Frozen Potato Puffs VS Brazilnuts

What are the health benefits of Frozen Potato Puffs compared to Brazilnuts?

Frozen potato puffs are typically high in carbohydrates and low in nutrients, while Brazil nuts are a good source of healthy fats, protein, fiber, and essential minerals like selenium. Brazil nuts can help support heart health, boost immunity, and improve skin health due to their nutrient content. It is recommended to choose Brazil nuts over frozen potato puffs for their superior nutritional value.

Can I lose weight easier by eating more Frozen Potato Puffs or Brazilnuts?

To lose weight easier, it is recommended to choose whole, nutrient-dense foods like Brazil nuts over processed foods like Frozen Potato Puffs. Brazil nuts are high in healthy fats, protein, and fiber which can help keep you full and satisfied, while Frozen Potato Puffs are typically high in unhealthy fats and low in nutrients. Incorporating a variety of whole plant foods like fruits, vegetables, whole grains, legumes, nuts, and seeds can support weight loss and overall health.

Should I eat more Frozen Potato Puffs or more Brazilnuts to gain more muscles while training consistently?

To gain more muscle while training consistently, it is important to focus on consuming a balanced diet that includes a variety of nutrient-dense foods. Both Frozen Potato Puffs and Brazil nuts can be part of a healthy diet, but Brazil nuts are a better choice for muscle building as they are a good source of protein, healthy fats, and important minerals like selenium and magnesium. Additionally, Brazil nuts provide more nutrients and are less processed compared to Frozen Potato Puffs. Incorporating a variety of plant-based protein sources like legumes, nuts, seeds, and whole grains along with regular strength training will support muscle growth effectively.

What is the environmental impact of producing Frozen Potato Puffs compared to Brazilnuts?

The environmental impact of producing Frozen Potato Puffs is generally higher compared to Brazil nuts. Potato production requires more water, pesticides, and energy, contributing to greenhouse gas emissions and water pollution. In contrast, Brazil nuts are a more sustainable option as they grow naturally in the rainforest without the need for intensive farming practices. Additionally, Brazil nut trees help maintain biodiversity and support local ecosystems.