Comparing Nutrients in 7 ounces Strawberries VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Strawberries	7%	7%	86%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Strawberries	Brazilnuts	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	100% 32g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	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	11.7% 15.2g	18% 23.3g	130g per day for Men 19-50 years
Sugars	13.4% 9.7g	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	6.68% 4.84g	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	% 3.95g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.93g	% 4.62g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	39% 15g	38g per day for Men 19-50 years
Protein	2.37% 1.33g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Strawberries	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.96% 0.25mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.17% 0.093mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.26% 0.38μg	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	130% 117mg	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	3.84% 0.58mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberries	Brazilnuts	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	384% 3.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	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	10% 0.81mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	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	6.8% 47.6mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	8.93% 304mg	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	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.88% 180g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Strawberries VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Strawberries vs Brazilnuts:

• 7 ounces of Strawberries have 1.3 times more Vitamin B3 and 84 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 25.7 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B5, 2.1 times more Vitamin B6 and 19.5 times more Vitamin E than Raw Strawberries.
• Both Strawberries and Brazilnuts provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Strawberries have insufficient amounts of Vitamin B2 and Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Strawberries as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Strawberries vs Brazilnuts:

• 7 ounces of Strawberries have 26.6 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 10 times more Calcium, 36.3 times more Copper, 5.9 times more Iron, 28.9 times more Magnesium, 3.2 times more Manganese, 30.2 times more Phosphorus, 4.3 times more Potassium, 4792.5 times more Selenium and 29 times more Zinc than Raw Strawberries.
• 7 ounces of Strawberries lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Strawberries have 1.8 times more Omega 3, 2.1 times more Sugars and more Fructose than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 20.6 times more Energy, 223.7 times more Fat, 1075.6 times more Saturated Fat, 270.7 times more Omega 6, 1.5 times more Carbohydrate, 3.8 times more Fiber and 21.4 times more Protein than Raw Strawberries.
• 7 ounces of Strawberries provide inadequate amounts of Energy, Omega 6 and Protein

Frequently Asked Questions about Strawberries VS Brazilnuts

What are the health benefits of Strawberries compared to Brazilnuts?

Strawberries are rich in vitamin C, fiber, and antioxidants which can help boost immunity, improve skin health, and reduce inflammation. On the other hand, Brazil nuts are a good source of selenium, a mineral important for thyroid function and antioxidant defense. Both are nutritious options, but strawberries offer more vitamin C and antioxidants while Brazil nuts provide selenium.

Can I lose weight easier by eating more Strawberries or Brazilnuts?

You can lose weight easier by eating more strawberries as they are lower in calories and higher in fiber compared to Brazil nuts. Strawberries are also a good source of vitamin C and antioxidants, which can help support weight loss and overall health.

Should I eat more Strawberries 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. Brazil nuts are a good source of protein, healthy fats, and selenium, but strawberries are not a significant source of protein. To support muscle growth, include a variety of protein-rich plant foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains in your diet. Additionally, make sure to consume an adequate amount of calories and nutrients to support your training and muscle-building goals.

What is the environmental impact of producing Strawberries compared to Brazilnuts?

Strawberries have a higher environmental impact compared to Brazil nuts due to factors such as water usage, pesticide use, and transportation emissions. Strawberries require more water to grow and are often heavily sprayed with pesticides. Additionally, strawberries are typically grown in monoculture, which can deplete soil nutrients and increase the risk of pests and diseases. On the other hand, Brazil nuts are typically grown in agroforestry systems, which promote biodiversity and can have a lower environmental impact. Additionally, Brazil nuts have a lower carbon footprint as they are often harvested from wild trees in the Amazon rainforest, reducing the need for intensive farming practices.