Comparing Nutrients in 7 ounces Red Potatoes VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Red Potatoes	10%	2%	88%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Red Potatoes	Brazilnuts	Recommended Dietary Allowance
Energy	4.8% 139kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	100% 32g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	24.3% 31.6g	18% 23.3g	130g per day for Men 19-50 years
Sugars	3.53% 2.56g	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	0.85% 0.62g	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	% 0.79g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.58g	% 4.62g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	39% 15g	38g per day for Men 19-50 years
Protein	6.7% 3.75g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Red 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	4.73% 0.062mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	8.93% 35.7μg	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	19% 17mg	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	4.8% 5.75μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Potatoes	Brazilnuts	Recommended Dietary Allowance
Calcium	2% 20mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	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	18% 1.45mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	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	17.3% 121mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	26.6% 903mg	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	2.4% 35.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.34% 161g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Potatoes VS Brazilnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Red 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 Red Potatoes vs Brazilnuts:

• 7 ounces of Red Potatoes have 3.9 times more Vitamin B3, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6, 12.3 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 7.6 times more Vitamin B1 and 565 times more Vitamin E than Raw Whole Red Potatoes.
• Both Red Potatoes and Brazilnuts provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Red Potatoes have insufficient amounts of Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Raw Whole Red Potatoes 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 Red Potatoes vs Brazilnuts:

• 7 ounces of Red Potatoes have 23.7 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 16 times more Calcium, 13 times more Copper, 3.3 times more Iron, 17.1 times more Magnesium, 8.7 times more Manganese, 11.9 times more Phosphorus, 1.4 times more Potassium, 3834 times more Selenium and 12.3 times more Zinc than Raw Whole Red Potatoes.
• 7 ounces of Red Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Potatoes have 1.4 times more Carbohydrate than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 9.4 times more Energy, 479.3 times more Fat, 461 times more Saturated Fat, 2.6 times more Omega 3, 553.7 times more Omega 6, 1.8 times more Sugars, 4.4 times more Fiber and 7.6 times more Protein than Raw Whole Red Potatoes.
• 7 ounces of Red Potatoes provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Red Potatoes VS Brazilnuts

What are the health benefits of Red Potatoes compared to Brazilnuts?

Red potatoes are a good source of vitamin C, potassium, and fiber, while Brazil nuts are high in selenium, healthy fats, and protein. Both can be part of a balanced vegan diet, but red potatoes may be more versatile for everyday use in cooking, while Brazil nuts can provide a unique nutrient profile as a snack or addition to meals.

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

Red potatoes are a lower calorie option compared to Brazil nuts. Red potatoes are a good source of fiber and nutrients, which can help with weight loss when eaten in moderation. Brazil nuts, on the other hand, are high in calories and fat, so they should be consumed in small amounts. Overall, incorporating more red potatoes into your diet may be a better choice for weight loss compared to Brazil nuts.

Should I eat more Red Potatoes 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. Red potatoes are a good source of carbohydrates for energy, but for muscle building, Brazil nuts would be a better option as they are high in protein and healthy fats. Incorporating a balanced diet with a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains will support muscle growth and recovery.

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

The environmental impact of producing red potatoes is generally lower than that of Brazil nuts. Potatoes require less water, land, and resources to grow compared to Brazil nuts, which are typically grown in rainforest regions and require more resources to cultivate. Additionally, potato production tends to have a lower carbon footprint and less deforestation compared to Brazil nut cultivation.