Comparing Nutrients in 7 ounces Sweet Potato VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Sweet Potato	Brazilnuts	Recommended Dietary Allowance
Energy	5.9% 171kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	100% 32g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	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	30.7% 40g	18% 23.3g	130g per day for Men 19-50 years
Sugars	11.4% 8.3g	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	1.9% 1.4g	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	% 1.9g	% 0g	g per day for Men 19-50 years
Sucrose	% 5g	% 4.62g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	39% 15g	38g per day for Men 19-50 years
Protein	5.56% 3.1g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Brazilnuts	Recommended Dietary Allowance
Vitamin A	156% 1407μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.9% 1.1mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	11.6% 3.47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.46% 22μg	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	5.3% 4.76mg	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	3.44% 0.52mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Brazilnuts	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	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	12% 49.6mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	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	13.3% 93mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	19.7% 669mg	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	7.28% 109mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.14% 153g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Potato VS Brazilnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 Sweet Potato vs Brazilnuts:

• 7 ounces of Sweet Potato have more Vitamin A, 1.7 times more Vitamin B2, 1.9 times more Vitamin B3, 4.3 times more Vitamin B5, 2.1 times more Vitamin B6 and 3.4 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 7.9 times more Vitamin B1, 2 times more Vitamin B9 and 21.7 times more Vitamin E than Raw Sweet Potato.
• 7 ounces of Sweet Potato have insufficient amounts of Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Raw Sweet Potato 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 Sweet Potato vs Brazilnuts:

• 7 ounces of Sweet Potato have 18.3 times more Sodium and 22.6 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 5.3 times more Calcium, 11.5 times more Copper, 4 times more Iron, 15 times more Magnesium, 4.7 times more Manganese, 15.4 times more Phosphorus, 2 times more Potassium, 3195 times more Selenium and 13.5 times more Zinc than Raw Sweet Potato.
• 7 ounces of Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweet Potato have 1.7 times more Carbohydrate and 1.8 times more Sugars than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 7.7 times more Energy, 1342 times more Fat, 896.3 times more Saturated Fat, 36 times more Omega 3, 1874.1 times more Omega 6, 2.5 times more Fiber and 9.1 times more Protein than Raw Sweet Potato.
• 7 ounces of Sweet Potato provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Sweet Potato VS Brazilnuts

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

Sweet potatoes are a great source of fiber, vitamins A and C, and potassium. They also contain antioxidants that can help reduce inflammation and improve heart health. On the other hand, Brazil nuts are high in selenium, a mineral that supports thyroid function and may help reduce inflammation. Both are nutritious options, but sweet potatoes offer a wider range of nutrients.

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

Both sweet potatoes and Brazil nuts can be part of a healthy weight loss diet, but in terms of weight loss, sweet potatoes may be a better choice. Sweet potatoes are lower in calories and higher in fiber, which can help you feel full and satisfied with fewer calories. Brazil nuts, on the other hand, are high in healthy fats and calories, so they should be consumed in moderation. Ultimately, weight loss is achieved by creating a calorie deficit, so incorporating a variety of nutrient-dense foods like sweet potatoes along with a balanced diet and regular physical activity is key.

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

To gain more muscles while training consistently, it is important to consume a variety of nutrient-dense foods. Both sweet potatoes and Brazil nuts can be beneficial for muscle growth. Sweet potatoes are a good source of complex carbohydrates, which provide energy for workouts, while Brazil nuts are high in protein and healthy fats, which are essential for muscle repair and growth. Including both in your diet can help support your muscle-building goals.

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

Sweet potatoes have a lower environmental impact compared to Brazil nuts. Sweet potatoes require less water, land, and resources to grow, making them a more sustainable option. Additionally, sweet potatoes are typically grown locally in many regions, reducing the carbon footprint associated with transportation. Brazil nuts, on the other hand, are often harvested from the Amazon rainforest, leading to deforestation and habitat destruction. Choosing sweet potatoes over Brazil nuts can help reduce environmental impact and promote sustainability.