Comparing Nutrients in 7 ounces Hubbard Winter Squash VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Hubbard Winter Squash	17%	10%	73%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Hubbard Winter Squash	Brazilnuts	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	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	0.64% 0.2g	100% 32g	32g per day for Men 19-50 years
Omega 3	16.2% 0.26g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	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	13.3% 17.3g	18% 23.3g	130g per day for Men 19-50 years
Sugars	11% 7.84g	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	20.4% 7.74g	39% 15g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Hubbard 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	11.6% 0.14mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	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	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	7.94% 31.8μg	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	2.1% 0.32mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hubbard Winter Squash	Brazilnuts	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	14% 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	9.92% 0.79mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.36mg	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	5.95% 41.7mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	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	0.93% 14mg	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% 175g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Hubbard Winter Squash VS Brazilnuts per 7 oz

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

• 7 ounces of Hubbard Winter Squash have more Vitamin A, 1.7 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 8.8 times more Vitamin B1, 1.4 times more Vitamin B9 and 35.3 times more Vitamin E than Raw Hubbard Winter Squash.
• Both Hubbard Winter Squash and Brazilnuts provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Hubbard 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 Hubbard 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 Hubbard Winter Squash vs Brazilnuts:

• 7 ounces of Hubbard Winter Squash have 25.7 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 11.4 times more Calcium, 27.2 times more Copper, 6.1 times more Iron, 19.8 times more Magnesium, 6.8 times more Manganese, 34.5 times more Phosphorus, 2.1 times more Potassium, 3834 times more Selenium and 31.2 times more Zinc than Raw Hubbard Winter Squash.
• 7 ounces of Hubbard Winter Squash lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Hubbard Winter Squash have 3.6 times more Omega 3 and 1.7 times more Sugars than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 16.5 times more Energy, 134.2 times more Fat, 156.6 times more Saturated Fat, 308.4 times more Omega 6, 1.3 times more Carbohydrate, 1.9 times more Fiber and 7.2 times more Protein than Raw Hubbard Winter Squash.
• 7 ounces of Hubbard Winter Squash provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Hubbard Winter Squash VS Brazilnuts

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

Hubbard winter squash is a good source of vitamin A, vitamin C, fiber, and antioxidants, which can support immune function, eye health, and digestion. Brazil nuts are high in selenium, a mineral important for thyroid function and antioxidant defense. Both foods offer unique health benefits, so including a variety of plant-based foods in your diet is key for optimal nutrition.

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

Both Hubbard winter squash and Brazil nuts can be part of a healthy weight loss diet due to their nutrient density and fiber content. However, Hubbard winter squash is lower in calories and higher in fiber, making it a more weight-loss-friendly option compared to Brazil nuts, which are calorie-dense due to their high fat content. Incorporating more Hubbard winter squash into your diet can help you feel full and satisfied while consuming fewer calories, ultimately supporting weight loss efforts.

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

To gain more muscle while training consistently, it is important to focus on consuming adequate protein. Brazil nuts are a good source of protein and healthy fats, but Hubbard winter squash is lower in protein content. Therefore, it would be more beneficial to include more Brazil nuts in your diet to support muscle growth and recovery. Additionally, incorporating a variety of plant-based protein sources such as legumes, tofu, tempeh, and quinoa can also help you meet your protein needs for muscle building.

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

Hubbard Winter Squash generally has a lower environmental impact compared to Brazil nuts. Squash requires less water, land, and resources to grow, making it a more sustainable option. Additionally, squash plants can help improve soil health and biodiversity. Brazil nuts, on the other hand, are often harvested from rainforests, leading to deforestation and habitat destruction. Choosing Hubbard Winter Squash over Brazil nuts can be a more eco-friendly choice for the environment.