Comparing Nutrients in 7 ounces Acorn Winter Squash VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Acorn Winter Squash	7%	2%	91%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Acorn Winter Squash	Brazilnuts	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	100% 32g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	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	16% 20.7g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	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	7.83% 2.98g	39% 15g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Acorn Winter Squash	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	23% 0.28mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.53% 0.02mg	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	16% 0.79mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	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	8.43% 33.7μg	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	24.3% 22mg	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	NA	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorn Winter Squash	Brazilnuts	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	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	17.4% 1.4mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	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	10.2% 71.4mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	20.3% 689mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorn Winter Squash VS Brazilnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Acorn Winter 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 Acorn Winter Squash vs Brazilnuts:

• 7 ounces of Acorn Winter Squash have more Vitamin A, 2.4 times more Vitamin B3, 2.2 times more Vitamin B5, 1.5 times more Vitamin B6 and 15.7 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 4.4 times more Vitamin B1, 3.5 times more Vitamin B2 and 1.3 times more Vitamin B9 than Raw Acorn Winter Squash.
• 7 ounces of Acorn Winter Squash have insufficient amounts of Vitamin B2
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Raw Acorn Winter Squash as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Acorn Winter Squash vs Brazilnuts:

• 7 ounces of Acorn Winter Squash have 25.7 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 4.8 times more Calcium, 26.8 times more Copper, 3.5 times more Iron, 11.8 times more Magnesium, 7.3 times more Manganese, 20.1 times more Phosphorus, 1.9 times more Potassium, 3834 times more Selenium and 31.2 times more Zinc than Raw Acorn Winter Squash.
• 7 ounces of Acorn Winter Squash lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Brazilnuts contain 16.5 times more Energy, 671 times more Fat, 768.3 times more Saturated Fat, 1.4 times more Omega 3, 1522.7 times more Omega 6, 5 times more Fiber and 17.9 times more Protein than Raw Acorn Winter Squash.
• Both Acorn Winter Squash and Brazilnuts offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Acorn Winter Squash provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein

Frequently Asked Questions about Acorn Winter Squash VS Brazilnuts

What are the health benefits of Acorn Winter Squash compared to Brazilnuts?

Acorn winter squash is a great source of vitamins A and C, fiber, and antioxidants, which can support immune function, eye health, and digestion. Brazil nuts are high in selenium, which is important for thyroid function and immune health. Both can be part of a balanced vegan diet, offering different nutrients to support overall health.

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

Both acorn winter squash and Brazil nuts can be part of a healthy weight loss diet due to their nutrient content and fiber. Acorn winter squash is low in calories and high in fiber, which can help you feel full and satisfied. Brazil nuts are high in healthy fats and protein, which can also help with satiety. However, portion control is key when trying to lose weight, so it's important to be mindful of your overall calorie intake regardless of the specific food you choose.

Should I eat more Acorn Winter Squash 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 Acorn Winter Squash and Brazil nuts are nutritious options, but Brazil nuts are a better source of protein. Incorporating Brazil nuts into your diet can help support muscle growth and repair. Additionally, be sure to include a variety of plant-based protein sources such as legumes, tofu, tempeh, and quinoa to meet your protein needs for muscle development.

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

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