Comparing Nutrients in 7 ounces Rutabagas VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Rutabagas	11%	4%	85%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Rutabagas	Brazilnuts	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	100% 32g	32g per day for Men 19-50 years
Omega 3	6.57% 0.11g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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	13% 17g	18% 23.3g	130g per day for Men 19-50 years
Sugars	12.2% 8.85g	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	4.4% 3.2g	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	% 4.56g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.05g	% 4.62g	g per day for Men 19-50 years
Fiber	12% 4.56g	39% 15g	38g per day for Men 19-50 years
Protein	3.83% 2.14g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Rutabagas	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.35% 0.32mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	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	55% 49.6mg	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	3.97% 0.6mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rutabagas	Brazilnuts	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	7.06% 0.064mg	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	11% 0.87mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	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	15% 105mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	18% 605mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Rutabagas VS Brazilnuts per 7 oz

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

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

• 7 ounces of Rutabagas have 2.4 times more Vitamin B3 and 35.7 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 6.9 times more Vitamin B1 and 18.8 times more Vitamin E than Raw Rutabagas.
• Both Rutabagas and Brazilnuts provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Rutabagas as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Rutabagas vs Brazilnuts:

• 7 ounces of Rutabagas have 26.1 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 3.7 times more Calcium, 54.5 times more Copper, 5.5 times more Iron, 18.8 times more Magnesium, 9.3 times more Manganese, 13.7 times more Phosphorus, 2.2 times more Potassium, 2738.6 times more Selenium and 16.9 times more Zinc than Raw Rutabagas.
• 7 ounces of Rutabagas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rutabagas have 1.5 times more Omega 3, 1.9 times more Sugars and more Fructose than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 17.8 times more Energy, 419.4 times more Fat, 597.6 times more Saturated Fat, 696.1 times more Omega 6, 1.4 times more Carbohydrate, 3.3 times more Fiber and 13.3 times more Protein than Raw Rutabagas.
• 7 ounces of Rutabagas provide inadequate amounts of Energy, Omega 6 and Protein

Frequently Asked Questions about Rutabagas VS Brazilnuts

What are the health benefits of Rutabagas compared to Brazilnuts?

Rutabagas are a good source of fiber, vitamin C, and potassium, which can support digestive health, immune function, and heart health. Brazil nuts are high in selenium, a mineral that plays a key role in antioxidant function and thyroid health. Both can be part of a balanced 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 Rutabagas or Brazilnuts?

Both rutabagas and Brazil nuts can be part of a healthy weight loss diet due to their nutrient content and low calorie density. Rutabagas are a good source of fiber, which can help you feel full and satisfied, while Brazil nuts are high in healthy fats and protein, which can also help with satiety. Ultimately, weight loss is achieved by creating a calorie deficit, so it's important to focus on overall balanced and varied diet, incorporating a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds.

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

To gain more muscles while training consistently, it would be beneficial to include both rutabagas and Brazil nuts in your diet. Rutabagas are a good source of carbohydrates for energy and fiber for digestion, while Brazil nuts are high in protein and healthy fats to support muscle growth and repair. Incorporating a variety of plant-based foods like legumes, whole grains, nuts, seeds, and vegetables will help provide the necessary nutrients for muscle development.

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

Rutabagas have a lower environmental impact compared to Brazil nuts. Rutabagas require less water, land, and resources to grow, making them a more sustainable option. Brazil nuts, on the other hand, are typically grown in the Amazon rainforest, which can contribute to deforestation and habitat destruction. Choosing rutabagas over Brazil nuts can help reduce your carbon footprint and support environmental conservation efforts.