Comparing Nutrients in 7 ounces Winter Squash VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Winter Squash	10%	3%	87%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Winter Squash	Brazilnuts	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	100% 32g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	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	13% 17g	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	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	3.37% 1.9g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Winter Squash	Brazilnuts	Recommended Dietary Allowance
Vitamin A	15% 135μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.46% 0.37mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 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	12% 47.6μg	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	27% 24.4mg	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	1.6% 0.24mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash	Brazilnuts	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	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	14.4% 1.15mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	6.52% 45.6mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	20.4% 695mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.8% 178g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Winter Squash VS Brazilnuts per 7 oz

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

• 7 ounces of Winter Squash have more Vitamin A, 1.8 times more Vitamin B2, 1.7 times more Vitamin B3, 1.5 times more Vitamin B6 and 17.6 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 20.6 times more Vitamin B1 and 47.1 times more Vitamin E than Raw All Varieties Winter Squash.
• Both Winter Squash and Brazilnuts provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Winter Squash have insufficient amounts of Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Raw All Varieties Winter Squash as well as Dried Brazilnuts have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Winter Squash vs Brazilnuts:

• 7 ounces of Winter Squash have 26.2 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 5.7 times more Calcium, 24.5 times more Copper, 4.2 times more Iron, 26.9 times more Magnesium, 7.5 times more Manganese, 31.5 times more Phosphorus, 1.9 times more Potassium, 4792.5 times more Selenium and 19.3 times more Zinc than Raw All Varieties Winter Squash.
• 7 ounces of Winter Squash lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Brazilnuts contain 19.4 times more Energy, 516.2 times more Fat, 597.6 times more Saturated Fat, 1160.1 times more Omega 6, 1.4 times more Carbohydrate, 5 times more Fiber and 15.1 times more Protein than Raw All Varieties Winter Squash.
• Both Winter Squash and Brazilnuts offer comparable quantities of Omega 3 and Sugars per seven ounces.
• 7 ounces of Winter Squash provide inadequate amounts of Energy, Omega 6 and Protein

Frequently Asked Questions about Winter Squash VS Brazilnuts

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

Winter squash is a great source of vitamins A, C, and E, as well as fiber and antioxidants. It can help support a healthy immune system, improve skin health, and aid in digestion. On the other hand, Brazil nuts are high in selenium, a mineral that is important for thyroid function and immune health. Both winter squash and Brazil nuts are nutritious options, but they offer different health benefits.

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

Both winter squash and Brazil nuts can be part of a healthy weight loss diet due to their nutrient density and fiber content. 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 it comes to weight loss, so incorporating a variety of nutrient-dense foods and being mindful of overall calorie intake is important.

Should I eat more 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 winter squash and Brazil nuts are nutritious foods, but Brazil nuts are a better source of protein and healthy fats, which are important for muscle growth. Therefore, incorporating more Brazil nuts into your diet may be more beneficial for muscle building compared to winter squash.

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

Winter squash has a lower environmental impact compared to Brazil nuts. Winter squash requires less water, land, and resources to grow, making it a more sustainable option. Additionally, winter squash can be grown in a wider range of climates, reducing the need for transportation and associated emissions. Brazil nuts, on the other hand, are typically harvested from rainforests in South America, leading to deforestation and habitat destruction. Choosing winter squash over Brazil nuts can help reduce your carbon footprint and support environmental conservation efforts.