Comparing Nutrients in 7 ounces Taro Leaves VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Taro Leaves	Brazilnuts	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	100% 32g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	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	10.2% 13.3g	18% 23.3g	130g per day for Men 19-50 years
Sugars	8.24% 5.97g	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	19.3% 7.34g	39% 15g	38g per day for Men 19-50 years
Protein	17.6% 9.9g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Brazilnuts	Recommended Dietary Allowance
Vitamin A	53% 478μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.6% 0.41mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.6% 0.9mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.33% 0.17mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	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	62.5% 250μg	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	115% 103mg	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	26.7% 4mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	180% 216μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Brazilnuts	Recommended Dietary Allowance
Calcium	21.2% 212mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	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	56% 4.47mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	17% 119mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	38% 1286mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	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	7.4% 0.81mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.6% 170g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Taro Leaves VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Taro Leaves vs Brazilnuts:

• 7 ounces of Taro Leaves have more Vitamin A, 13 times more Vitamin B2, 5.1 times more Vitamin B3, 1.4 times more Vitamin B6, 5.7 times more Vitamin B9, 74.3 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 3 times more Vitamin B1, 2.2 times more Vitamin B5 and 2.8 times more Vitamin E than Raw Taro Leaves.
• 7 ounces of Taro Leaves have insufficient amounts of Vitamin B5
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Raw Taro Leaves as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Taro Leaves vs Brazilnuts:

• 7 ounces of Taro Leaves have 25 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.5 times more Calcium, 6.5 times more Copper, 8.4 times more Magnesium, 1.7 times more Manganese, 12.1 times more Phosphorus, 2130 times more Selenium and 9.9 times more Zinc than Raw Taro Leaves.
• Both Taro Leaves and Brazilnuts contain similar levels of Iron and Potassium per seven ounces.
• 7 ounces of Taro Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Taro Leaves have 2.6 times more Omega 3 and 1.3 times more Sugars than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 15.7 times more Energy, 90.7 times more Fat, 106.8 times more Saturated Fat, 113.8 times more Omega 6, 1.8 times more Carbohydrate, 2 times more Fiber and 2.9 times more Protein than Raw Taro Leaves.
• 7 ounces of Taro Leaves provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Taro Leaves VS Brazilnuts

What are the health benefits of Taro Leaves compared to Brazilnuts?

Taro leaves are a good source of vitamins A and C, as well as minerals like calcium and iron. They are also high in fiber and antioxidants. On the other hand, Brazil nuts are rich in selenium, a powerful antioxidant that supports immune function and thyroid health. Both are nutritious options, but taro leaves provide a wider range of vitamins and minerals compared to Brazil nuts.

Can I lose weight easier by eating more Taro Leaves or Brazilnuts?

Both taro leaves and Brazil nuts can be part of a healthy diet for weight loss, but ultimately weight loss comes down to creating a calorie deficit. Taro leaves are low in calories and high in fiber, which can help you feel full and satisfied. Brazil nuts are high in healthy fats and protein, which can also help with satiety. It's important to focus on a balanced diet that includes a variety of nutrient-dense foods, along with regular physical activity, for successful weight loss.

Should I eat more Taro Leaves or more Brazilnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming an adequate amount of protein. Both Taro Leaves and Brazil nuts are nutritious options, but Brazil nuts are higher in protein content compared to Taro Leaves. Therefore, incorporating more Brazil nuts into your diet may be more beneficial for muscle growth. Additionally, it is important to consume a variety of plant-based protein sources to ensure you are meeting all your essential amino acid needs.

What is the environmental impact of producing Taro Leaves compared to Brazilnuts?

Taro leaves have a lower environmental impact compared to Brazil nuts. Taro is a fast-growing plant that requires less water and land to cultivate, while Brazil nuts are harvested from large trees in the Amazon rainforest, which can lead to deforestation and habitat destruction. Choosing taro leaves over Brazil nuts can help reduce the environmental footprint of your diet.