Comparing Nutrients in 7 ounces Potatoes VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Potatoes	10%	1%	89%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Potatoes	Brazilnuts	Recommended Dietary Allowance
Energy	5.27% 153kcal	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	0.16% 0.05g	100% 32g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	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	26.7% 34.7g	18% 23.3g	130g per day for Men 19-50 years
Sugars	2.24% 1.63g	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	0.71% 0.52g	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	% 0.62g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.34g	% 4.62g	g per day for Men 19-50 years
Fiber	11% 4.17g	39% 15g	38g per day for Men 19-50 years
Protein	7.26% 4.07g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Potatoes	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	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	7.44% 29.8μg	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	43.4% 39mg	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	0.13% 0.02mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potatoes	Brazilnuts	Recommended Dietary Allowance
Calcium	2.4% 24mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	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	20% 1.6mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	13.2% 0.3mg	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	16% 113mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	25% 843mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.25% 157g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Potatoes VS Brazilnuts per 7 oz

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

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

• 7 ounces of Potatoes have 3.6 times more Vitamin B3, 1.6 times more Vitamin B5, 3 times more Vitamin B6 and 28.1 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 7.6 times more Vitamin B1, 1.5 times more Vitamin B9 and 565 times more Vitamin E than Raw Whole Potatoes.
• Both Potatoes and Brazilnuts provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Potatoes have insufficient amounts of Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Whole Potatoes as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Potatoes vs Brazilnuts:

• 7 ounces of Potatoes have 23.2 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 13.3 times more Calcium, 15.8 times more Copper, 3 times more Iron, 16.3 times more Magnesium, 8 times more Manganese, 12.7 times more Phosphorus, 1.6 times more Potassium, 4792.5 times more Selenium and 13.5 times more Zinc than Raw Whole Potatoes.
• 7 ounces of Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potatoes have 1.5 times more Carbohydrate than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 8.6 times more Energy, 745.6 times more Fat, 645.4 times more Saturated Fat, 3.6 times more Omega 3, 761.3 times more Omega 6, 2.8 times more Sugars, 3.6 times more Fiber and 7 times more Protein than Raw Whole Potatoes.
• 7 ounces of Potatoes provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Potatoes VS Brazilnuts

What are the health benefits of Potatoes compared to Brazilnuts?

Potatoes are a good source of vitamin C, potassium, and fiber, while Brazil nuts are rich in selenium, healthy fats, and protein. Both foods offer unique health benefits, but potatoes are lower in calories and fat, making them a good option for weight management. Brazil nuts can support thyroid function and boost immunity due to their selenium content. Incorporating a variety of nutrient-dense foods like potatoes and Brazil nuts into a balanced vegan diet can help promote overall health and well-being.

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

You may have an easier time losing weight by incorporating more potatoes into your diet rather than Brazil nuts. Potatoes are low in calories and fat, high in fiber, and can help keep you feeling full and satisfied. On the other hand, Brazil nuts are calorie-dense and high in fat, so it's important to consume them in moderation as part of a balanced diet.

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

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Potatoes are a good source of carbohydrates for energy, but Brazil nuts are a better option for muscle building as they are high in protein and healthy fats. Incorporating both into your diet can help support muscle growth and recovery.

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

Potatoes have a lower environmental impact compared to Brazil nuts. Potatoes require less water, land, and resources to grow, making them a more sustainable option. Brazil nuts, on the other hand, are typically harvested from the rainforest, leading to deforestation and habitat destruction. Choosing potatoes over Brazil nuts can help reduce your carbon footprint and support environmental conservation efforts.