Comparing Nutrients in 7 ounces Laver Seaweed VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Laver Seaweed	50%	5%	45%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Laver Seaweed	Brazilnuts	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	100% 32g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.047% 0.008g	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	7.8% 10g	18% 23.3g	130g per day for Men 19-50 years
Sugars	1.34% 0.97g	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	1.57% 0.6g	39% 15g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Laver Seaweed	Brazilnuts	Recommended Dietary Allowance
Vitamin A	57.3% 516μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.2% 0.19mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68% 0.89mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.03mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	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	72.4% 290μg	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	86% 77.4mg	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	13.2% 2mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Laver Seaweed	Brazilnuts	Recommended Dietary Allowance
Calcium	14% 139mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	58.2% 0.52mg	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	44.7% 3.57mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	85.2% 1.96mg	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	16.4% 115mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	20.8% 706mg	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	6.35% 95mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	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: Laver Seaweed VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Laver Seaweed vs Brazilnuts:

• 7 ounces of Laver Seaweed have more Vitamin A, 12.7 times more Vitamin B2, 5 times more Vitamin B3, 2.8 times more Vitamin B5, 1.6 times more Vitamin B6, 6.6 times more Vitamin B9, 55.7 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 6.3 times more Vitamin B1 and 5.7 times more Vitamin E than Raw Laver Seaweed.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Raw Laver Seaweed as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Laver Seaweed vs Brazilnuts:

• 7 ounces of Laver Seaweed have 16 times more Sodium and 24.9 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 2.3 times more Calcium, 6.6 times more Copper, 1.4 times more Iron, 188 times more Magnesium, 12.5 times more Phosphorus, 1.9 times more Potassium, 2738.6 times more Selenium and 3.9 times more Zinc than Raw Laver Seaweed.
• Both Laver Seaweed and Brazilnuts contain similar levels of Manganese per seven ounces.
• 7 ounces of Laver Seaweed lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Brazilnuts contain 18.8 times more Energy, 239.6 times more Fat, 264.5 times more Saturated Fat, 36 times more Omega 3, 6090.8 times more Omega 6, 2.3 times more Carbohydrate, 4.8 times more Sugars, 25 times more Fiber and 2.5 times more Protein than Raw Laver Seaweed.
• 7 ounces of Laver Seaweed provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber

Frequently Asked Questions about Laver Seaweed VS Brazilnuts

What are the health benefits of Laver Seaweed compared to Brazilnuts?

Laver seaweed is a good source of essential minerals such as iron, iodine, and calcium, as well as vitamins like vitamin C and vitamin K. It is also low in calories and high in fiber, making it a nutritious addition to a vegan diet. On the other hand, Brazil nuts are rich in selenium, a powerful antioxidant that supports immune function and thyroid health. Both laver seaweed and Brazil nuts offer unique health benefits, so including a variety of plant-based foods in your diet is important for overall health and well-being.

Can I lose weight easier by eating more Laver Seaweed or Brazilnuts?

Both Laver Seaweed and Brazil nuts can be part of a healthy weight loss diet due to their nutrient content and potential benefits. Laver seaweed is low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Brazil nuts are a good source of healthy fats, protein, and selenium, which can support your metabolism and overall health during weight loss. However, the key to weight loss is a balanced diet that includes a variety of nutrient-dense foods, along with regular physical activity. It's important to focus on overall dietary patterns rather than individual foods for successful and sustainable weight loss.

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

Both laver seaweed and Brazil nuts can be beneficial for muscle growth due to their nutrient content. Laver seaweed is a good source of plant-based protein, iron, and vitamins, while Brazil nuts are high in selenium, a mineral that supports muscle function. To maximize muscle growth, it's important to consume a variety of plant-based protein sources, such as legumes, nuts, seeds, and whole grains, along with regular strength training exercises. Incorporating both laver seaweed and Brazil nuts into your diet can help support your muscle-building goals.

What is the environmental impact of producing Laver Seaweed compared to Brazilnuts?

Laver seaweed has a lower environmental impact compared to Brazil nuts. Seaweed requires less water, land, and resources to grow, making it a more sustainable option. Additionally, seaweed cultivation can help improve water quality and sequester carbon dioxide from the atmosphere.