Comparing Nutrients in 7 ounces Pumpkin Leaves VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Leaves	49%	14%	37%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Pumpkin Leaves	Brazilnuts	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	100% 32g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	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	3.56% 4.62g	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	11% 6.25g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Leaves	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	15.5% 0.19mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.67% 0.083mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.6% 0.41mg	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	18% 71.4μg	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	24.3% 22mg	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 Leaves	Brazilnuts	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	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	55% 4.4mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	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	29.5% 206mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	5% 184g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpkin Leaves VS Brazilnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Pumpkin Leaves 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 Leaves vs Brazilnuts:

• 7 ounces of Pumpkin Leaves have more Vitamin A, 3.7 times more Vitamin B2, 3.1 times more Vitamin B3, 2 times more Vitamin B6, 1.6 times more Vitamin B9 and 15.7 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 6.6 times more Vitamin B1 and 4.4 times more Vitamin B5 than Raw Pumpkin Leaves.
• 7 ounces of Pumpkin Leaves have insufficient amounts of Vitamin B5
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Raw Pumpkin Leaves as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pumpkin Leaves vs Brazilnuts:

• 7 ounces of Pumpkin Leaves have 27.2 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 4.1 times more Calcium, 13.1 times more Copper, 9.9 times more Magnesium, 3.4 times more Manganese, 7 times more Phosphorus, 1.5 times more Potassium, 2130 times more Selenium and 20.3 times more Zinc than Raw Pumpkin Leaves.
• Both Pumpkin Leaves and Brazilnuts contain similar levels of Iron per seven ounces.
• 7 ounces of Pumpkin Leaves lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Brazilnuts contain 34.7 times more Energy, 167.8 times more Fat, 77.9 times more Saturated Fat, 3 times more Omega 3, 2436.3 times more Omega 6, 5 times more Carbohydrate and 4.5 times more Protein than Raw Pumpkin Leaves.
• 7 ounces of Pumpkin Leaves provide inadequate amounts of Energy, Omega 3, Omega 6 and Carbohydrate

Frequently Asked Questions about Pumpkin Leaves VS Brazilnuts

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

Pumpkin leaves are rich in vitamins A, C, and K, as well as minerals like calcium and iron. They also contain antioxidants and fiber, which can support overall health and digestion. On the other hand, Brazil nuts are a good source of selenium, a mineral important for thyroid function and immune health. Both foods offer unique nutritional benefits, so including a variety of plant-based foods in your diet can help ensure you get a wide range of nutrients.

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

Both pumpkin leaves and Brazil nuts can be part of a healthy weight loss diet due to their nutrient content. Pumpkin leaves are low in calories and high in fiber, making them a great choice for weight loss. Brazil nuts, on the other hand, are high in healthy fats and protein, which can help keep you feeling full and satisfied. Ultimately, weight loss is achieved by creating a calorie deficit, so incorporating a variety of nutrient-dense foods like pumpkin leaves and Brazil nuts can support your weight loss goals.

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

To gain more muscles while training consistently, it is important to focus on a balanced diet that includes a variety of plant-based protein sources. Both pumpkin leaves and Brazil nuts are nutritious options, but Brazil nuts are higher in protein and healthy fats, making them a better choice for muscle growth. Incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains will help support muscle development.

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

Pumpkin leaves have a lower environmental impact compared to Brazil nuts. Pumpkin leaves require less water, land, and resources to grow, making them a more sustainable option. Additionally, pumpkin leaves are typically grown locally in many regions, reducing the carbon footprint associated with transportation. On the other hand, Brazil nuts are often harvested from the Amazon rainforest, leading to deforestation and biodiversity loss. Choosing pumpkin leaves over Brazil nuts can help reduce environmental impact and promote sustainability.