Comparing Nutrients in 7 ounces Russet Potatoes VS Brazilnuts

Macros Ratio

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

Macro Nutrients

	Russet Potatoes	Brazilnuts	Recommended Dietary Allowance
Energy	5.4% 157kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	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	27.6% 36g	18% 23.3g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	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	0.63% 0.46g	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	% 0.5g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.26g	% 4.62g	g per day for Men 19-50 years
Fiber	6.8% 2.58g	39% 15g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Russet 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	13.6% 0.16mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.7% 0.68mg	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	6.95% 27.8μg	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	12.6% 11.3mg	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	2.98% 3.57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Russet Potatoes	Brazilnuts	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	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	21.3% 1.7mg	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	13.5% 0.31mg	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	15.6% 109mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	24.3% 828mg	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	0.66% 9.92mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.2% 156g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Russet Potatoes VS Brazilnuts per 7 oz

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

• 7 ounces of Russet Potatoes have 3.5 times more Vitamin B3, 1.6 times more Vitamin B5, 3.4 times more Vitamin B6 and 8.1 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 7.5 times more Vitamin B1, 1.6 times more Vitamin B9 and 565 times more Vitamin E than Raw Whole Russet Potatoes.
• Both Russet Potatoes and Brazilnuts provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Russet Potatoes have insufficient amounts of Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Whole Russet 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 Russet Potatoes vs Brazilnuts:

• 7 ounces of Russet Potatoes have 23 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 12.3 times more Calcium, 16.9 times more Copper, 2.8 times more Iron, 16.3 times more Magnesium, 7.8 times more Manganese, 13.2 times more Phosphorus, 1.6 times more Potassium, 4792.5 times more Selenium and 14 times more Zinc than Raw Whole Russet Potatoes.
• 7 ounces of Russet Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Russet Potatoes have 1.5 times more Carbohydrate than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 8.3 times more Energy, 838.8 times more Fat, 620.5 times more Saturated Fat, 3.6 times more Omega 3, 761.3 times more Omega 6, 3.8 times more Sugars, 5.8 times more Fiber and 6.7 times more Protein than Raw Whole Russet Potatoes.
• 7 ounces of Russet Potatoes provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Russet Potatoes VS Brazilnuts

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

Russet 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 healthy vegan diet, but it's important to consume them in moderation as part of a balanced diet to reap their unique health benefits.

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

Both Russet potatoes and Brazil nuts can be part of a healthy weight loss diet, but they have different nutritional profiles. Russet potatoes are high in carbohydrates and low in fat, making them a good source of energy and fiber. Brazil nuts, on the other hand, are high in healthy fats, protein, and selenium, which can help support metabolism and thyroid function. In terms of weight loss, it is important to focus on overall calorie intake and balance of macronutrients. Eating a variety of nutrient-dense foods, including plenty of fruits, vegetables, whole grains, legumes, nuts, and seeds, is key to achieving and maintaining a healthy weight. It's best to incorporate both Russet potatoes and Brazil nuts in moderation as part of a well-rounded diet for optimal weight management.

Should I eat more Russet 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 an adequate amount of protein. Both Russet potatoes and Brazil nuts are not high in protein compared to other plant-based sources. For muscle gain, it would be beneficial to include protein-rich foods such as legumes, tofu, tempeh, seitan, quinoa, and lentils in your diet. Additionally, incorporating a variety of fruits, vegetables, whole grains, and nuts can provide essential nutrients for muscle recovery and growth.

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

Russet 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 rainforests, which can contribute to deforestation and habitat destruction. Choosing potatoes over Brazil nuts can help reduce your carbon footprint and support environmental conservation efforts.