Comparing Nutrients in 7 ounces Wakame Seaweed VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Wakame Seaweed	Brazilnuts	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	100% 32g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	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	14% 18g	18% 23.3g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	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	2.6% 0.99g	39% 15g	38g per day for Men 19-50 years
Protein	10.7% 6g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Brazilnuts	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.7% 1.4mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.31% 0.004mg	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	97% 389μg	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	6.6% 5.95mg	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	8.76% 10.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Brazilnuts	Recommended Dietary Allowance
Calcium	29.8% 298mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	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% 4.33mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	50.6% 212mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	121% 2.78mg	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	22.7% 159mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	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	115% 1730mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.3% 159g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Wakame Seaweed VS Brazilnuts per 7 oz

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

• 7 ounces of Wakame Seaweed have more Vitamin A, 6.6 times more Vitamin B2, 5.4 times more Vitamin B3, 3.8 times more Vitamin B5, 8.9 times more Vitamin B9, 4.3 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 10.3 times more Vitamin B1, 50.5 times more Vitamin B6 and 5.7 times more Vitamin E than Raw Wakame Seaweed.
• 7 ounces of Wakame Seaweed have insufficient amounts of Vitamin B6
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Raw Wakame Seaweed as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Wakame Seaweed vs Brazilnuts:

• 7 ounces of Wakame Seaweed have 290.7 times more Sodium and 23.4 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 6.1 times more Copper, 3.5 times more Magnesium, 9.1 times more Phosphorus, 13.2 times more Potassium, 2738.6 times more Selenium and 10.7 times more Zinc than Raw Wakame Seaweed.
• Both Wakame Seaweed and Brazilnuts contain similar levels of Calcium, Iron and Manganese per seven ounces.
• 7 ounces of Wakame Seaweed lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Brazilnuts contain 14.6 times more Energy, 104.8 times more Fat, 124.1 times more Saturated Fat, 18 times more Omega 3, 2436.3 times more Omega 6, 1.3 times more Carbohydrate, 3.6 times more Sugars, 15 times more Fiber and 4.7 times more Protein than Raw Wakame Seaweed.
• 7 ounces of Wakame Seaweed provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber

Frequently Asked Questions about Wakame Seaweed VS Brazilnuts

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

Wakame seaweed is a good source of vitamins and minerals such as iodine, calcium, and magnesium, which are important for thyroid function and bone health. It also contains antioxidants that may help reduce inflammation and support heart health. On the other hand, Brazil nuts are high in selenium, a mineral that plays a key role in immune function and thyroid health. Both foods 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 Wakame Seaweed or Brazilnuts?

Both wakame seaweed and Brazil nuts can be beneficial for weight loss due to their nutrient content. Wakame seaweed is low in calories and high in fiber, which can help you feel full and satisfied, potentially leading to weight loss. Brazil nuts are a good source of selenium, which can support thyroid function and metabolism, aiding in weight management. Including a variety of nutrient-dense foods like wakame seaweed and Brazil nuts in your diet can contribute to overall weight loss efforts.

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

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Both wakame seaweed and Brazil nuts are nutritious foods, but Brazil nuts are a better source of protein and essential amino acids needed for muscle growth. Incorporating Brazil nuts into your diet can help support muscle development.

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

The environmental impact of producing Wakame Seaweed is generally lower compared to Brazil nuts. Seaweed requires less land, water, and resources to grow, making it a more sustainable option. Additionally, seaweed farming can help improve water quality and provide habitat for marine species. On the other hand, Brazil nuts are typically harvested from rainforests, which can contribute to deforestation and habitat destruction.