Comparing Nutrients in 7 ounces White Potatoes VS Brazilnuts

Macros Ratio

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

Macro Nutrients

	White Potatoes	Brazilnuts	Recommended Dietary Allowance
Energy	4.72% 137kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	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	24% 31g	18% 23.3g	130g per day for Men 19-50 years
Sugars	3.15% 2.3g	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	0.93% 0.67g	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	% 1.05g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.56g	% 4.62g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	39% 15g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	White 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	11.7% 0.14mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.067mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.2% 2.1mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	20% 18mg	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	2.65% 3.18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Potatoes	Brazilnuts	Recommended Dietary Allowance
Calcium	1.8% 18mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	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	13% 1.03mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	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	17.6% 123mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	23.8% 808mg	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	2.1% 31.8mg	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	4.38% 162g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: White Potatoes VS Brazilnuts per 7 oz

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

• 7 ounces of White Potatoes have 3.6 times more Vitamin B3, 1.5 times more Vitamin B5, 2 times more Vitamin B6 and 13 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 8.7 times more Vitamin B1 and 565 times more Vitamin E than Raw Whole White Potatoes.
• Both White Potatoes and Brazilnuts provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of White Potatoes have insufficient amounts of Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Whole White 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 White Potatoes vs Brazilnuts:

• 7 ounces of White Potatoes have 23.9 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 17.8 times more Calcium, 15 times more Copper, 4.7 times more Iron, 17.9 times more Magnesium, 8.4 times more Manganese, 11.7 times more Phosphorus, 1.6 times more Potassium, 6390 times more Selenium and 14 times more Zinc than Raw Whole White Potatoes.
• 7 ounces of White Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of White Potatoes have 1.3 times more Carbohydrate than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 9.6 times more Energy, 671 times more Fat, 620.5 times more Saturated Fat, 3.6 times more Omega 3, 761.3 times more Omega 6, 2 times more Sugars, 3.1 times more Fiber and 8.5 times more Protein than Raw Whole White Potatoes.
• 7 ounces of White Potatoes provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about White Potatoes VS Brazilnuts

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

White potatoes are a good source of vitamin C, potassium, and fiber, which can support immune function, heart health, and digestion. Brazil nuts, on the other hand, are high in selenium, a mineral that plays a key role in antioxidant function and thyroid health. Both can be part of a healthy diet, but it's important to consume them in moderation and as part of a balanced plant-based diet.

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

White potatoes are lower in calories and fat compared to Brazil nuts. Therefore, if weight loss is your goal, incorporating more white potatoes into your diet may be a better option as they are lower in calories and can help you feel full due to their high fiber content. However, it's important to remember that weight loss ultimately comes down to creating a calorie deficit, so portion control and overall dietary balance are key factors to consider.

Should I eat more White 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. White potatoes are a good source of carbohydrates for energy, but they are not high in protein. Brazil nuts are a good source of protein and healthy fats, making them a better option for muscle growth. Incorporating a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains will help support muscle growth and recovery.

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

White 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 white potatoes over Brazil nuts can help reduce your carbon footprint and support environmental conservation efforts.