Comparing Nutrients in 7 ounces Rowal VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Rowal	Brazilnuts	Recommended Dietary Allowance
Energy	7.6% 220kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.49g	100% 32g	32g per day for Men 19-50 years
Omega 3	NA	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	NA	284% 48.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.4g	18% 23.3g	130g per day for Men 19-50 years
Sugars	38.6% 28g	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	1.37% 0.99g	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	% 2.2g	% 0g	g per day for Men 19-50 years
Sucrose	% 25g	% 4.62g	g per day for Men 19-50 years
Fiber	32.4% 12.3g	39% 15g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Rowal	Brazilnuts	Recommended Dietary Allowance
Vitamin A	4.2% 37.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	NA	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57% 51mg	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

	Rowal	Brazilnuts	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	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	54.6% 4.37mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	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	14.7% 103mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	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	7.76% 0.85mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	3.83% 142g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Rowal VS Brazilnuts per 7 oz

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

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

• 7 ounces of Rowal have more Vitamin A and 36.9 times more Vitamin C than Brazilnuts.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 7 ounces for Rowal vs Brazilnuts:

• 7 oz of Dried Brazilnuts contain 10.7 times more Calcium, 1.6 times more Copper, 11.8 times more Magnesium, 7.9 times more Manganese, 13.9 times more Phosphorus, 5 times more Potassium and 9.4 times more Zinc than Raw Rowal.
• Both Rowal and Brazilnuts contain similar levels of Iron per seven ounces.
• 7 ounces of Rowal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rowal have 2 times more Carbohydrate and 6.1 times more Sugars than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 5.9 times more Energy, 33.6 times more Fat, 65.9 times more Saturated Fat and 6.2 times more Protein than Raw Rowal.
• Both Rowal and Brazilnuts offer comparable quantities of Fiber per seven ounces.

Frequently Asked Questions about Rowal VS Brazilnuts

What are the health benefits of Rowal compared to Brazilnuts?

Both Rowal and Brazil nuts are nutritious options, but Brazil nuts are higher in selenium which is important for thyroid function and immune health. Rowal, on the other hand, are a good source of healthy fats and fiber. Both nuts can be part of a balanced vegan diet to provide essential nutrients and health benefits.

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

Both Rowal and Brazil nuts are nutrient-dense foods that can be part of a healthy weight loss diet. However, weight loss ultimately comes down to creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. In terms of weight loss, it is important to focus on overall calorie intake and the quality of your diet rather than specific foods. Incorporating a variety of whole plant foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds, can help support weight loss and overall health. Remember to also consider portion sizes and balance your meals to ensure you are getting all the essential nutrients your body needs. It's always best to consult with a registered dietitian or nutritionist for personalized guidance on weight loss and nutrition.

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

Both Rowal and Brazil nuts are good sources of plant-based protein and healthy fats, which are important for muscle growth and recovery. However, Brazil nuts are higher in protein and also contain selenium, a mineral that supports immune function and may help with muscle recovery. Therefore, if you are looking to gain more muscle while training consistently, incorporating Brazil nuts into your diet may be more beneficial. Just remember to enjoy them in moderation, as they are also high in calories.

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

The environmental impact of producing Rowal (a type of palm oil) is generally higher compared to Brazil nuts. Rowal production often leads to deforestation, habitat destruction, and loss of biodiversity. In contrast, Brazil nut trees grow naturally in the Amazon rainforest and their cultivation typically has a lower environmental impact. Choosing Brazil nuts over products containing Rowal can help reduce the environmental footprint of your diet.