Comparing Nutrients in 7 ounces Raspberries VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Raspberries	Brazilnuts	Recommended Dietary Allowance
Energy	3.56% 103kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	100% 32g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	18.2% 23.7g	18% 23.3g	130g per day for Men 19-50 years
Sugars	12% 8.77g	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	6.43% 4.66g	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	% 3.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 4.62g	g per day for Men 19-50 years
Fiber	34% 13g	39% 15g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Raspberries	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	5.3% 0.064mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.4% 1.2mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22.7% 6.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.4% 41.7μg	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	57.8% 52mg	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	11.5% 1.73mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Brazilnuts	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	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	17% 1.37mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	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	8.22% 57.5mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	8.8% 300mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.6% 170g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Brazilnuts per 7 oz

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

• 7 ounces of Raspberries have 2 times more Vitamin B3, 1.8 times more Vitamin B5, 37.4 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 19.3 times more Vitamin B1, 1.8 times more Vitamin B6 and 6.5 times more Vitamin E than Raw Raspberries.
• Both Raspberries and Brazilnuts provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Raw 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 Raspberries vs Brazilnuts:

• 7 ounces of Raspberries have 25.1 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 6.4 times more Calcium, 19.4 times more Copper, 3.5 times more Iron, 17.1 times more Magnesium, 1.8 times more Manganese, 25 times more Phosphorus, 4.4 times more Potassium, 9585 times more Selenium and 9.7 times more Zinc than Raw Raspberries.
• 7 ounces of Raspberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raspberries have 3.5 times more Omega 3, 1.9 times more Sugars and more Fructose than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 12.7 times more Energy, 103.2 times more Fat, 849.2 times more Saturated Fat, 97.8 times more Omega 6 and 11.9 times more Protein than Raw Raspberries.
• Both Raspberries and Brazilnuts offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Raspberries provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Raspberries VS Brazilnuts

What are the health benefits of Raspberries compared to Brazilnuts?

Raspberries are a rich source of antioxidants, fiber, and vitamin C, which can help boost immunity, support digestion, and reduce inflammation. On the other hand, Brazil nuts are high in selenium, a mineral important for thyroid function and antioxidant defense. Both foods offer unique health benefits, so including a variety of plant-based foods in your diet is key for overall health and well-being.

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

Both raspberries and Brazil nuts can be beneficial for weight loss, but they work in different ways. Raspberries are low in calories and high in fiber, which can help you feel full and satisfied, making it easier to consume fewer calories overall. On the other hand, Brazil nuts are high in healthy fats and selenium, which can support metabolism and thyroid function, aiding in weight loss. Incorporating a variety of nutrient-dense foods like raspberries and Brazil nuts into your diet can help support your weight loss goals.

Should I eat more 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 raspberries and Brazil nuts are nutritious foods, but for muscle building, Brazil nuts would be the better choice as they are a good source of protein and healthy fats. Additionally, incorporating other plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains into your diet can help support muscle growth and recovery.

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

Raspberries have a lower environmental impact compared to Brazil nuts. Raspberry production typically requires less water, land, and resources, making them a more sustainable choice. Brazil nuts, on the other hand, are often harvested from the wild in the Amazon rainforest, leading to deforestation and biodiversity loss. Choosing raspberries over Brazil nuts can help reduce your environmental footprint.