Comparing Nutrients in 7 ounces Pumpkin Flowers VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Flowers	23%	4%	73%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Pumpkin Flowers	Brazilnuts	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	100% 32g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	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	5% 6.5g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.62g	g per day for Men 19-50 years
Fiber	NA	39% 15g	38g per day for Men 19-50 years
Protein	3.65% 2.04g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Flowers	Brazilnuts	Recommended Dietary Allowance
Vitamin A	21.4% 192μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.56% 1.37mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	29.3% 117μg	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	61.7% 55.6mg	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	NA	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Flowers	Brazilnuts	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	NA	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	17.4% 1.4mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	NA	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	14% 97mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	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	NA	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	5.1% 189g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpkin Flowers VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Pumpkin Flowers vs Brazilnuts:

• 7 ounces of Pumpkin Flowers have more Vitamin A, 2.1 times more Vitamin B2, 2.3 times more Vitamin B3, 2.7 times more Vitamin B9 and 40 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 14.7 times more Vitamin B1 than Raw Pumpkin Flowers.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Raw Pumpkin Flowers as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pumpkin Flowers vs Brazilnuts:

• 7 ounces of Pumpkin Flowers have 27.8 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 4.1 times more Calcium, 3.5 times more Iron, 15.7 times more Magnesium, 14.8 times more Phosphorus, 3.8 times more Potassium and 2738.6 times more Selenium than Raw Pumpkin Flowers.
• 7 ounces of Pumpkin Flowers lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Brazilnuts contain 43.9 times more Energy, 958.6 times more Fat, 448.2 times more Saturated Fat, 18 times more Omega 3, 12181.5 times more Omega 6, 3.6 times more Carbohydrate and 13.9 times more Protein than Raw Pumpkin Flowers.
• 7 ounces of Pumpkin Flowers provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein

Frequently Asked Questions about Pumpkin Flowers VS Brazilnuts

What are the health benefits of Pumpkin Flowers compared to Brazilnuts?

Pumpkin flowers are rich in vitamins A and C, as well as minerals like iron and calcium. They are also a good source of antioxidants and fiber. On the other hand, Brazil nuts are high in selenium, a mineral that supports immune function and may help reduce inflammation. Both foods offer unique health benefits, so including a variety of plant-based foods in your diet is important for overall health and nutrition.

Can I lose weight easier by eating more Pumpkin Flowers or Brazilnuts?

Both pumpkin flowers and Brazil nuts can be part of a healthy diet, but when it comes to weight loss, it ultimately depends on the overall balance of your diet and lifestyle. Pumpkin flowers are low in calories and high in fiber, making them a good choice for weight loss as they can help you feel full and satisfied with fewer calories. On the other hand, Brazil nuts are high in healthy fats and protein, which can also help keep you full and satisfied, but they are calorie-dense so portion control is important. In general, focusing on a variety of whole plant foods, including plenty of fruits, vegetables, whole grains, legumes, nuts, and seeds, along with regular physical activity, is key for successful and sustainable weight loss. It's important to listen to your body's hunger and fullness cues, and to consult with a healthcare provider or registered dietitian for personalized advice.

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

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Brazil nuts are a good source of protein, but pumpkin flowers are not typically a significant source of protein. Therefore, it would be more beneficial to include Brazil nuts in your diet to support muscle growth. Additionally, incorporating a variety of plant-based protein sources such as legumes, tofu, tempeh, and seeds can also help you meet your protein needs for muscle building.

What is the environmental impact of producing Pumpkin Flowers compared to Brazilnuts?

Pumpkin flowers have a lower environmental impact compared to Brazil nuts. Pumpkin flowers 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 wild in the Amazon rainforest, which can contribute to deforestation and habitat destruction. Choosing pumpkin flowers over Brazil nuts can help reduce your environmental footprint.