Comparing Nutrients in 7 ounces Frozen Sweet Potato VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato	7%	2%	91%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Frozen Sweet Potato	Brazilnuts	Recommended Dietary Allowance
Energy	6.57% 191kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	100% 32g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.78% 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	34% 44g	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	8.88% 3.37g	39% 15g	38g per day for Men 19-50 years
Protein	6.06% 3.4g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Sweet Potato	Brazilnuts	Recommended Dietary Allowance
Vitamin A	114% 1028μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.4% 1.2mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	9.86% 2.96μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.4% 41.7μg	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	29.3% 26.4mg	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	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

	Frozen Sweet Potato	Brazilnuts	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	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	13% 1.05mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	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	12.8% 89.3mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	21.3% 724mg	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	0.79% 12mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4% 149g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Sweet Potato VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Sweet Potato vs Brazilnuts:

• 7 ounces of Frozen Sweet Potato have more Vitamin A, 1.5 times more Vitamin B2, 2 times more Vitamin B3, 2.8 times more Vitamin B5, 1.8 times more Vitamin B6 and 19 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 9.2 times more Vitamin B1 than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato and Brazilnuts provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Frozen Sweet Potato, Unprepared as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Sweet Potato vs Brazilnuts:

• 7 ounces of Frozen Sweet Potato have 21.9 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 4.3 times more Calcium, 9.8 times more Copper, 4.6 times more Iron, 17.1 times more Magnesium, 1.8 times more Manganese, 16.1 times more Phosphorus, 1.8 times more Potassium, 3195 times more Selenium and 13.1 times more Zinc than Frozen Sweet Potato, Unprepared.
• 7 ounces of Frozen Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Sweet Potato have 1.9 times more Carbohydrate than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 6.9 times more Energy, 372.8 times more Fat, 413.7 times more Saturated Fat, 2.8 times more Omega 3, 363.6 times more Omega 6, 4.4 times more Fiber and 8.4 times more Protein than Frozen Sweet Potato, Unprepared.
• 7 ounces of Frozen Sweet Potato provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Frozen Sweet Potato VS Brazilnuts

What are the health benefits of Frozen Sweet Potato compared to Brazilnuts?

Frozen sweet potatoes are a good source of fiber, vitamins A and C, and potassium. They can help support a healthy immune system, promote skin health, and aid in digestion. On the other hand, Brazil nuts are rich in selenium, a mineral that supports thyroid function and acts as an antioxidant. They also provide healthy fats and protein. Both foods offer unique health benefits, so including a variety of nutrient-dense foods in your diet is important for overall health.

Can I lose weight easier by eating more Frozen Sweet Potato or Brazilnuts?

Both frozen sweet potatoes and Brazil nuts can be part of a healthy weight loss diet as they are nutrient-dense foods. However, when it comes to weight loss, the key is creating a calorie deficit by consuming fewer calories than your body needs. It's important to focus on overall calorie intake, portion sizes, and the quality of your diet rather than solely relying on specific foods. Incorporating a variety of whole plant foods, staying hydrated, and being physically active are all important factors in achieving and maintaining a healthy weight.

Should I eat more Frozen Sweet Potato or more Brazilnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on a balanced diet that includes a variety of plant-based protein sources. Both frozen sweet potatoes and Brazil nuts can be beneficial for muscle growth, but Brazil nuts are higher in protein and healthy fats, making them a good option to support muscle development. Incorporating a mix of both foods in your diet can help provide a range of nutrients needed for optimal muscle growth.

What is the environmental impact of producing Frozen Sweet Potato compared to Brazilnuts?

Producing frozen sweet potatoes generally has a lower environmental impact compared to Brazil nuts. Sweet potatoes require less water, land, and energy to grow, and they have a lower carbon footprint. Brazil nuts, on the other hand, are typically harvested from rainforests, which can contribute to deforestation and habitat destruction. Choosing sweet potatoes over Brazil nuts can be a more sustainable choice for the environment.