Comparing Nutrients in 7 ounces Cooked Frozen Mixed Vegetables VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mixed Vegetables	18%	2%	80%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cooked Frozen Mixed Vegetables	Brazilnuts	Recommended Dietary Allowance
Energy	4.45% 129kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	100% 32g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	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	20% 26g	18% 23.3g	130g per day for Men 19-50 years
Sugars	8.54% 6.2g	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	10% 5.68g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mixed Vegetables	Brazilnuts	Recommended Dietary Allowance
Vitamin A	47% 425μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	9.43% 37.7μg	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	7.06% 6.35mg	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	39% 46.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mixed Vegetables	Brazilnuts	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	18.3% 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	20.3% 1.63mg	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	32.7% 0.75mg	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	14.5% 101mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.46% 165g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Mixed Vegetables VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Frozen Mixed Vegetables vs Brazilnuts:

• 7 ounces of Cooked Frozen Mixed Vegetables have more Vitamin A, 3.4 times more Vitamin B2, 2.9 times more Vitamin B3, 4.6 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 8.7 times more Vitamin B1, 1.4 times more Vitamin B6 and 14.9 times more Vitamin E than Boiled and Drained Frozen Mixed Vegetables.
• Both Cooked Frozen Mixed Vegetables and Brazilnuts provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Boiled and Drained Frozen Mixed Vegetables as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Mixed Vegetables vs Brazilnuts:

• 7 ounces of Cooked Frozen Mixed Vegetables have 11.7 times more Sodium and 24.3 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 6.4 times more Calcium, 21 times more Copper, 3 times more Iron, 17.1 times more Magnesium, 3.2 times more Manganese, 14.2 times more Phosphorus, 3.9 times more Potassium, 6390 times more Selenium and 8.3 times more Zinc than Boiled and Drained Frozen Mixed Vegetables.
• 7 ounces of Cooked Frozen Mixed Vegetables lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Mixed Vegetables have 1.3 times more Sugars than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 10.1 times more Energy, 447.3 times more Fat, 520.5 times more Saturated Fat, 1.9 times more Omega 3, 459.7 times more Omega 6, 1.7 times more Fiber and 5 times more Protein than Boiled and Drained Frozen Mixed Vegetables.
• Both Cooked Frozen Mixed Vegetables and Brazilnuts offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Cooked Frozen Mixed Vegetables provide inadequate amounts of Omega 3 and Omega 6