Comparing Nutrients in 7 ounces Frozen Raspberries VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Raspberries	7%	12%	81%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Frozen Raspberries	Brazilnuts	Recommended Dietary Allowance
Energy	3.83% 111kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	1.66% 1.6g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	100% 32g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	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	19% 25g	18% 23.3g	130g per day for Men 19-50 years
Sugars	18% 13g	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	8.87% 6.43g	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	% 5.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.87g	% 4.62g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	39% 15g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Raspberries	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.37% 1.34mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	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	14% 55.6μg	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	39% 35mg	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	9.92% 1.5mg	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

	Frozen Raspberries	Brazilnuts	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	19% 1.5mg	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	52.6% 1.2mg	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	8.5% 59.5mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	NA	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	5.6% 0.62mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.56% 169g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Raspberries VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Raspberries vs Brazilnuts:

• 7 ounces of Frozen Raspberries have 2.9 times more Vitamin B2, 2.3 times more Vitamin B3, 2.2 times more Vitamin B5, 1.3 times more Vitamin B9 and 25.1 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 6.9 times more Vitamin B1, 1.6 times more Vitamin B6 and 7.5 times more Vitamin E than Red Frozen Raspberries.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Red Frozen Raspberries as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Raspberries vs Brazilnuts:

• 7 ounces of Frozen Raspberries have 24.9 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 6.7 times more Calcium, 19.4 times more Copper, 3.2 times more Iron, 16.3 times more Magnesium, 2 times more Manganese, 24.2 times more Phosphorus, 3.6 times more Potassium and 13.1 times more Zinc than Red Frozen Raspberries.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Raspberries have 2.8 times more Sugars and more Fructose than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 11.8 times more Energy, 82.8 times more Fat, 252.1 times more Saturated Fat, 1.9 times more Omega 3, 1624.2 times more Omega 6, 1.7 times more Fiber and 12.5 times more Protein than Red Frozen Raspberries.
• Both Frozen Raspberries and Brazilnuts offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Frozen Raspberries provide inadequate amounts of Energy, Omega 3 and Omega 6

Frequently Asked Questions about Frozen Raspberries VS Brazilnuts

What are the health benefits of Frozen Raspberries compared to Brazilnuts?

Frozen raspberries are rich in antioxidants, fiber, and vitamin C, which can help boost immunity, improve heart health, and support digestion. On the other hand, Brazil nuts are high in selenium, which is important for thyroid function and may help reduce inflammation. Both are nutritious options, but raspberries offer a wider range of vitamins and minerals.

Can I lose weight easier by eating more Frozen Raspberries or Brazilnuts?

Both frozen raspberries and Brazil nuts can be beneficial for weight loss, but they offer different benefits. Frozen raspberries are low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. On the other hand, Brazil nuts are high in healthy fats and protein, which can also help keep you full and provide essential nutrients for overall health. Ultimately, weight loss is achieved by creating a calorie deficit, so incorporating a variety of nutrient-dense foods like frozen raspberries and Brazil nuts can support your weight loss goals.

Should I eat more Frozen Raspberries 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. Both frozen raspberries and Brazil nuts are nutritious foods, but Brazil nuts are a better choice for muscle building due to their higher protein content and healthy fats. Incorporating Brazil nuts into your diet along with other plant-based protein sources like legumes, tofu, tempeh, and seeds can help support muscle growth and recovery.

What is the environmental impact of producing Frozen Raspberries compared to Brazilnuts?

Producing frozen raspberries generally has a lower environmental impact compared to Brazil nuts. Raspberries require less land, water, and resources to grow and harvest, resulting in lower greenhouse gas emissions and overall environmental footprint. Brazil nuts, on the other hand, are typically harvested from rainforests in South America, which can contribute to deforestation and habitat destruction. Opting for frozen raspberries over Brazil nuts can be a more sustainable choice for the environment.