Comparing Nutrients in 7 ounces Sugar-apples VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Sugar-apples	8%	2%	90%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Sugar-apples	Brazilnuts	Recommended Dietary Allowance
Energy	6.43% 187kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	100% 32g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	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	36% 47g	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	23% 8.73g	39% 15g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Sugar-apples	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.97% 0.45mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	6.95% 27.8μg	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	80% 72mg	1.54% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Sugar-apples	Brazilnuts	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	15% 1.2mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	NA	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	9.07% 63.5mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	3.93% 145g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Sugar-apples VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Sugar-apples vs Brazilnuts:

• 7 ounces of Sugar-apples have 3.2 times more Vitamin B2, 3 times more Vitamin B3, 1.2 times more Vitamin B5, 2 times more Vitamin B6 and 51.9 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 5.6 times more Vitamin B1 and 1.6 times more Vitamin B9 than Raw Sugar-apples.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Sugar-apples as well as Dried Brazilnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Sugar-apples vs Brazilnuts:

• 7 oz of Dried Brazilnuts contain 6.7 times more Calcium, 20.3 times more Copper, 4.1 times more Iron, 17.9 times more Magnesium, 22.7 times more Phosphorus, 2.7 times more Potassium, 3195 times more Selenium and 40.6 times more Zinc than Raw Sugar-apples.
• 7 ounces of Sugar-apples lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sugar-apples have 2 times more Carbohydrate than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 7 times more Energy, 231.4 times more Fat, 336.1 times more Saturated Fat, more Omega 3, 609.1 times more Omega 6, 1.7 times more Fiber and 7 times more Protein than Raw Sugar-apples.
• 7 ounces of Sugar-apples provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Sugar-apples VS Brazilnuts

What are the health benefits of Sugar-apples compared to Brazilnuts?

Sugar-apples are a good source of vitamin C, fiber, and antioxidants, which can help boost the immune system and promote digestive health. Brazil nuts, on the other hand, are rich in selenium, a mineral that supports thyroid function and may help reduce inflammation. Both are nutritious options, but sugar-apples are lower in fat and calories compared to Brazil nuts.

Can I lose weight easier by eating more Sugar-apples or Brazilnuts?

You can lose weight easier by eating Brazil nuts. Brazil nuts are high in healthy fats, protein, and fiber, which can help keep you full and satisfied, while sugar-apples are higher in natural sugars and lower in protein and fiber. It's important to focus on a balanced diet with a variety of nutrient-dense foods to support weight loss goals.

Should I eat more Sugar-apples 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 balanced diet that includes a variety of protein sources. Brazil nuts are a good source of protein, healthy fats, and essential minerals like selenium, which can support muscle growth and recovery. Sugar-apples, on the other hand, are high in natural sugars and may not provide the same muscle-building benefits as Brazil nuts. It is recommended to include a variety of plant-based protein sources like legumes, nuts, seeds, and whole grains in your diet to support muscle growth and overall health.

What is the environmental impact of producing Sugar-apples compared to Brazilnuts?

Sugar-apples have a lower environmental impact compared to Brazil nuts. Sugar-apples are typically grown in tropical regions and require less water and land to cultivate. In contrast, Brazil nuts are harvested from the rainforest, which can contribute to deforestation and habitat destruction. Choosing sugar-apples over Brazil nuts can help reduce environmental harm and support sustainable agriculture practices.