Comparing Nutrients in 7 ounces Dried Shallots VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Shallots	13%	1%	86%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Dried Shallots	Brazilnuts	Recommended Dietary Allowance
Energy	24% 691kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	100% 32g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	2.16% 0.37g	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	123% 160g	18% 23.3g	130g per day for Men 19-50 years
Sugars	104% 75.7g	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	82% 31g	39% 15g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Dried Shallots	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	256% 3.32mg	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	57.5% 230μg	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	2.4% 0.36mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.45% 7.74μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shallots	Brazilnuts	Recommended Dietary Allowance
Calcium	36.3% 363mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	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	149% 12mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	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	84% 587mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	96% 3274mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	35% 3.83mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Shallots VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Dried Shallots vs Brazilnuts:

• 7 ounces of Dried Shallots have 2.9 times more Vitamin B2, 3.4 times more Vitamin B3, 7.7 times more Vitamin B5, 16.6 times more Vitamin B6, 5.3 times more Vitamin B9, 55.7 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 2.1 times more Vitamin B1 and 31.4 times more Vitamin E than Freeze-dried Shallots.
• 7 ounces of Dried Shallots have insufficient amounts of Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Freeze-dried Shallots 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 Dried Shallots vs Brazilnuts:

• 7 ounces of Dried Shallots have 2.5 times more Iron, 2.5 times more Potassium and 19.7 times more Sodium than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 4.1 times more Copper, 3.6 times more Magnesium, 2.4 times more Phosphorus, 336.3 times more Selenium and 2.1 times more Zinc than Freeze-dried Shallots.
• Both Dried Shallots and Brazilnuts contain similar levels of Calcium and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Shallots have 6.9 times more Carbohydrate, 16.4 times more Sugars and 2.1 times more Fiber than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.9 times more Energy, 134.2 times more Fat, 192.1 times more Saturated Fat, 3.6 times more Omega 3 and 131.7 times more Omega 6 than Freeze-dried Shallots.
• Both Dried Shallots and Brazilnuts offer comparable quantities of Protein per seven ounces.
• 7 ounces of Dried Shallots provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Dried Shallots VS Brazilnuts

What are the health benefits of Dried Shallots compared to Brazilnuts?

Dried shallots are a good source of antioxidants, vitamins, and minerals such as vitamin C, potassium, and iron. They can help boost immunity, support heart health, and improve digestion. On the other hand, Brazil nuts are high in selenium, a mineral important for thyroid function and antioxidant defense. However, they are also high in saturated fat and calories. In terms of health benefits, both can be part of a balanced diet, but portion control is important with Brazil nuts due to their high calorie content.

Can I lose weight easier by eating more Dried Shallots or Brazilnuts?

Both dried shallots and Brazil nuts can be part of a healthy diet, but if your goal is weight loss, it's important to focus on overall calorie intake and nutrient density. Brazil nuts are higher in calories and fat compared to dried shallots, so if you are looking to lose weight, it may be more beneficial to incorporate dried shallots into your meals as they are lower in calories and can add flavor without significantly impacting your calorie intake. Remember, weight loss is ultimately about creating a calorie deficit, so it's important to focus on a balanced diet that includes a variety of nutrient-dense foods.

Should I eat more Dried Shallots 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 protein-rich plant foods. Both dried shallots and Brazil nuts are nutritious options, but Brazil nuts are higher in protein and healthy fats, making them a better choice for muscle growth. Incorporating Brazil nuts into your diet along with other plant-based protein sources like legumes, tofu, tempeh, and whole grains can help support muscle development.

What is the environmental impact of producing Dried Shallots compared to Brazilnuts?

Dried shallots have a higher environmental impact compared to Brazil nuts due to the resource-intensive nature of growing and processing shallots, which require more water, land, and energy. Brazil nuts, on the other hand, are typically harvested sustainably from wild trees in the Amazon rainforest, making them a more environmentally friendly choice.