Comparing Nutrients in 7 ounces Tomatillos VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Tomatillos	11%	25%	64%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Tomatillos	Brazilnuts	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.02g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	100% 32g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	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	8.9% 11.6g	18% 23.3g	130g per day for Men 19-50 years
Sugars	10.8% 7.8g	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	9.92% 3.77g	39% 15g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Tomatillos	Brazilnuts	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	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	3.47% 14μg	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	25.8% 23.2mg	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	5.03% 0.75mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatillos	Brazilnuts	Recommended Dietary Allowance
Calcium	1.4% 14mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	17.4% 0.16mg	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	15.4% 1.23mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	13.2% 0.3mg	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	11% 77.4mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	15.6% 532mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	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	3.97% 0.44mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.9% 182g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatillos VS Brazilnuts per 7 oz

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

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

• 7 ounces of Tomatillos have 6.3 times more Vitamin B3, 16.7 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 14 times more Vitamin B1, 1.8 times more Vitamin B6, 3.1 times more Vitamin B9 and 14.9 times more Vitamin E than Raw Tomatillos.
• Both Tomatillos and Brazilnuts provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Tomatillos have insufficient amounts of Vitamin B9
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Raw Tomatillos as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatillos vs Brazilnuts:

• 7 ounces of Tomatillos have 26.8 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 22.9 times more Calcium, 22.1 times more Copper, 3.9 times more Iron, 18.8 times more Magnesium, 8 times more Manganese, 18.6 times more Phosphorus, 2.5 times more Potassium, 3834 times more Selenium and 18.5 times more Zinc than Raw Tomatillos.
• 7 ounces of Tomatillos lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomatillos have 1.7 times more Sugars than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 20.6 times more Energy, 65.8 times more Fat, 116.1 times more Saturated Fat, 2.3 times more Omega 3, 60.6 times more Omega 6, 2 times more Carbohydrate, 3.9 times more Fiber and 14.9 times more Protein than Raw Tomatillos.
• 7 ounces of Tomatillos provide inadequate amounts of Energy, Omega 3 and Protein

Frequently Asked Questions about Tomatillos VS Brazilnuts

What are the health benefits of Tomatillos compared to Brazilnuts?

Tomatillos are low in calories and a good source of fiber, vitamin C, and potassium. They also contain antioxidants that may help reduce inflammation and lower the risk of chronic diseases. On the other hand, Brazil nuts are high in selenium, a mineral important for thyroid function and immune health. They also provide healthy fats and protein. Both tomatillos and Brazil nuts offer unique health benefits, so including a variety of plant foods in your diet is important for overall health.

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

Both tomatillos and Brazil nuts can be part of a healthy weight loss diet, but in terms of weight loss, tomatillos may be a better choice. Tomatillos are low in calories and fat, making them a good option for those looking to lose weight. On the other hand, Brazil nuts are high in calories and fat, so they should be consumed in moderation. Remember, weight loss is ultimately about creating a calorie deficit, so it's important to focus on overall calorie intake and portion sizes in addition to specific food choices.

Should I eat more Tomatillos 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. Tomatillos are low in protein, so it would be more beneficial to include Brazil nuts in your diet as they are a good source of protein, healthy fats, and essential nutrients like selenium. However, it is also important to include a variety of plant-based proteins such as legumes, tofu, tempeh, and quinoa to support muscle growth and recovery.

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

Tomatillos have a lower environmental impact compared to Brazil nuts. Tomatillos require less water, land, and resources to grow, making them a more sustainable option. Brazil nuts, on the other hand, are typically harvested from the wild in the Amazon rainforest, which can lead to deforestation and habitat destruction. Choosing tomatillos over Brazil nuts can help reduce your carbon footprint and support environmental conservation efforts.