Comparing Nutrients in 7 ounces Quinces VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Quinces	3%	1%	96%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Quinces	Brazilnuts	Recommended Dietary Allowance
Energy	3.9% 113kcal	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	0.062% 0.02g	100% 32g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	23.4% 30.4g	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	9.92% 3.77g	39% 15g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Quinces	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	1.5% 5.95μg	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	33% 29.8mg	1.54% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Quinces	Brazilnuts	Recommended Dietary Allowance
Calcium	2.2% 22mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	28.7% 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	17.4% 1.4mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	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	4.8% 33.7mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.5% 166g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Quinces VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Quinces vs Brazilnuts:

• 7 ounces of Quinces have 21.4 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 30.9 times more Vitamin B1, 2.3 times more Vitamin B5, 2.5 times more Vitamin B6 and 7.3 times more Vitamin B9 than Raw Quinces.
• Both Quinces and Brazilnuts provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Quinces have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B9
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin C
• Both Raw Quinces as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Quinces vs Brazilnuts:

• 7 ounces of Quinces have 24.5 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 14.5 times more Calcium, 13.4 times more Copper, 3.5 times more Iron, 47 times more Magnesium, 42.6 times more Phosphorus, 3.3 times more Potassium, 3195 times more Selenium and 101.5 times more Zinc than Raw Quinces.
• 7 ounces of Quinces lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Quinces have 1.3 times more Carbohydrate than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 11.6 times more Energy, 671 times more Fat, 1613.4 times more Saturated Fat, more Omega 3, 497.2 times more Omega 6, 3.9 times more Fiber and 35.8 times more Protein than Raw Quinces.
• 7 ounces of Quinces provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein

Frequently Asked Questions about Quinces VS Brazilnuts

What are the health benefits of Quinces compared to Brazilnuts?

Quinces are high in fiber, vitamin C, and antioxidants, which can help support digestive health and boost the immune system. Brazil nuts are a good source of selenium, a mineral that plays a key role in thyroid function and may help reduce inflammation. Both can be part of a healthy vegan diet, but it's important to consume them in moderation due to their calorie and fat content.

Can I lose weight easier by eating more Quinces or Brazilnuts?

Both quinces and Brazil nuts can be part of a healthy weight loss diet due to their nutrient content and fiber. However, when it comes to weight loss, it ultimately depends on your overall calorie intake and the balance of macronutrients in your diet. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins while being mindful of portion sizes is key for successful weight loss.

Should I eat more Quinces 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 quinces are not. Therefore, it would be more beneficial to include more Brazil nuts in your diet to support muscle growth. Additionally, make sure to include a variety of plant-based protein sources such as legumes, tofu, tempeh, and whole grains to meet your protein needs.

What is the environmental impact of producing Quinces compared to Brazilnuts?

Quinces have a lower environmental impact compared to Brazil nuts because they require less water, land, and resources to grow. Quinces are typically grown in temperate climates and have a lower carbon footprint compared to Brazil nuts, which are grown in the rainforest and require more resources to cultivate. Choosing quinces over Brazil nuts can help reduce your ecological footprint.