Comparing Nutrients in 7 ounces Baby Zucchini Squash VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Baby Zucchini Squash	40%	13%	47%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Baby Zucchini Squash	Brazilnuts	Recommended Dietary Allowance
Energy	1.44% 41.7kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	100% 32g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	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	4.75% 6.17g	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	5.74% 2.2g	39% 15g	38g per day for Men 19-50 years
Protein	9.6% 5.38g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Baby Zucchini Squash	Brazilnuts	Recommended Dietary Allowance
Vitamin A	5.5% 49.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.74% 1.4mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	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	9.92% 39.7μg	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	75% 67.7mg	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	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

	Baby Zucchini Squash	Brazilnuts	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	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	19.6% 1.57mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	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	26.4% 185mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	26.8% 911mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	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	15% 1.65mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.97% 184g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Baby Zucchini Squash VS Brazilnuts per 7 oz

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

• 7 ounces of Baby Zucchini Squash have more Vitamin A, 2.4 times more Vitamin B3, 2 times more Vitamin B5, 1.4 times more Vitamin B6 and 48.7 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 14.7 times more Vitamin B1 than Raw Baby Zucchini Squash.
• Both Baby Zucchini Squash and Brazilnuts provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Raw Baby Zucchini Squash as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baby Zucchini Squash vs Brazilnuts:

• 7 ounces of Baby Zucchini Squash have 27.1 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 7.6 times more Calcium, 18 times more Copper, 3.1 times more Iron, 11.4 times more Magnesium, 6.2 times more Manganese, 7.8 times more Phosphorus, 1.4 times more Potassium, 6390 times more Selenium and 4.9 times more Zinc than Raw Baby Zucchini Squash.
• 7 ounces of Baby Zucchini Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baby Zucchini Squash have 2.9 times more Omega 3 than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 31.4 times more Energy, 167.8 times more Fat, 194.4 times more Saturated Fat, 386.7 times more Omega 6, 3.8 times more Carbohydrate, 6.8 times more Fiber and 5.3 times more Protein than Raw Baby Zucchini Squash.
• 7 ounces of Baby Zucchini Squash provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Baby Zucchini Squash VS Brazilnuts

What are the health benefits of Baby Zucchini Squash compared to Brazilnuts?

Baby zucchini squash is a low-calorie vegetable rich in vitamins C and A, as well as minerals like potassium and magnesium. It also contains antioxidants that support overall health. On the other hand, Brazil nuts are a good source of selenium, a mineral important for thyroid function and immune health. However, they are high in calories and fat. Both can be part of a healthy diet, but baby zucchini squash may be a better option for those looking to manage their weight and increase their vegetable intake.

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

Both baby zucchini squash and Brazil nuts can be part of a healthy weight loss diet, but the key to losing weight is creating a calorie deficit. Baby zucchini squash is low in calories and high in fiber, making it a great choice for weight loss. Brazil nuts, on the other hand, are calorie-dense but rich in healthy fats and protein, which can help keep you full and satisfied. Ultimately, weight loss is about overall calorie intake and balance, so incorporating a variety of nutrient-dense foods like baby zucchini squash and Brazil nuts can support your weight loss goals.

Should I eat more Baby Zucchini 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 a variety of plant-based protein sources. Both baby zucchini squash and Brazil nuts are nutritious options, but Brazil nuts are higher in protein and healthy fats, making them a better choice for muscle building. Incorporating a mix of legumes, nuts, seeds, and whole grains into your diet will help support muscle growth and recovery.

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

Producing Baby Zucchini Squash typically has a lower environmental impact compared to Brazil nuts. Zucchini 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 the wild in the Amazon rainforest, which can contribute to deforestation and habitat destruction. Choosing locally grown, seasonal produce like zucchini can help reduce your environmental footprint.