Comparing Nutrients in 7 ounces Summer Squash VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Summer Squash	24%	8%	68%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Summer Squash	Brazilnuts	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	100% 32g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.065g	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	5.1% 6.65g	18% 23.3g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	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	2.6% 1.9g	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	% 1.5g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.06g	% 4.62g	g per day for Men 19-50 years
Fiber	5.74% 2.2g	39% 15g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Brazilnuts	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.04% 0.97mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.15% 0.31mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.3% 0.43mg	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	14.4% 57.5μg	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	37.5% 33.7mg	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	1.6% 0.24mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Brazilnuts	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	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	8.7% 0.69mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	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	10.8% 75.4mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	5.08% 188g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Summer Squash VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Summer Squash vs Brazilnuts:

• 7 ounces of Summer Squash have 4.1 times more Vitamin B2, 1.7 times more Vitamin B3, 2.2 times more Vitamin B6, 1.3 times more Vitamin B9, 24.3 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 12.9 times more Vitamin B1 and 47.1 times more Vitamin E than Raw All Varieties Summer Squash.
• Both Summer Squash and Brazilnuts provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Summer Squash have insufficient amounts of Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Raw All Varieties Summer Squash 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 Summer Squash vs Brazilnuts:

• 7 ounces of Summer Squash have 27.7 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 10.7 times more Calcium, 34.2 times more Copper, 6.9 times more Iron, 22.1 times more Magnesium, 7 times more Manganese, 19.1 times more Phosphorus, 2.5 times more Potassium, 9585 times more Selenium and 14 times more Zinc than Raw All Varieties Summer Squash.
• 7 ounces of Summer Squash lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Summer Squash have 1.6 times more Omega 3 than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 41.2 times more Energy, 372.8 times more Fat, 366.7 times more Saturated Fat, 738.3 times more Omega 6, 3.5 times more Carbohydrate, 6.8 times more Fiber and 11.8 times more Protein than Raw All Varieties Summer Squash.
• Both Summer Squash and Brazilnuts offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Summer Squash provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Summer Squash VS Brazilnuts

What are the health benefits of Summer Squash compared to Brazilnuts?

Summer squash is low in calories and high in fiber, making it a great option for weight management and digestive health. It is also a good source of vitamins A and C, as well as potassium and magnesium. On the other hand, Brazil nuts are high in healthy fats, protein, and selenium, which is important for thyroid health and immune function. Both foods offer unique health benefits, so incorporating a variety of plant-based foods into your diet is ideal for overall health and well-being.

Can I lose weight easier by eating more Summer Squash or Brazilnuts?

Summer squash would be a better option for weight loss as it is low in calories and high in fiber, which can help you feel full and satisfied. Brazil nuts, on the other hand, are calorie-dense and high in fat, so they should be consumed in moderation.

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

To gain more muscles while training consistently, it is recommended to focus on consuming a variety of plant-based protein sources. Summer squash is low in protein, so you may want to prioritize including Brazil nuts in your diet as they are a good source of protein and healthy fats that can support muscle growth. Additionally, incorporating other plant-based protein sources such as legumes, tofu, tempeh, quinoa, and nuts and seeds can help you meet your protein needs for muscle building.

What is the environmental impact of producing Summer Squash compared to Brazilnuts?

Summer squash typically has a lower environmental impact compared to Brazil nuts. Summer squash requires less water, land, and resources to grow, making it a more sustainable option. Brazil nuts, on the other hand, are often harvested from rainforests, which can contribute to deforestation and habitat destruction. Choosing summer squash over Brazil nuts can help reduce your environmental footprint.