Comparing Nutrients in 7 ounces Water Convolvulus VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Water Convolvulus	42%	7%	51%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Water Convolvulus	Brazilnuts	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	NA	100% 32g	32g per day for Men 19-50 years
Omega 3	NA	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	NA	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	4.78% 6.2g	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	11% 4.17g	39% 15g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Water Convolvulus	Brazilnuts	Recommended Dietary Allowance
Vitamin A	69.5% 625μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	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	28.3% 113μg	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	121% 109mg	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

	Water Convolvulus	Brazilnuts	Recommended Dietary Allowance
Calcium	15.3% 153mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	5.07% 0.046mg	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	41.4% 3.3mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	18.2% 619mg	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	15% 224mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Water Convolvulus VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Water Convolvulus vs Brazilnuts:

• 7 ounces of Water Convolvulus have more Vitamin A, 2.9 times more Vitamin B2, 3.1 times more Vitamin B3, 2.6 times more Vitamin B9 and 78.6 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 20.6 times more Vitamin B1 and 1.3 times more Vitamin B5 than Raw Water Convolvulus .
• Both Water Convolvulus and Brazilnuts provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Raw Water Convolvulus as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Water Convolvulus vs Brazilnuts:

• 7 ounces of Water Convolvulus have 37.7 times more Sodium and 27 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 2.1 times more Calcium, 75.8 times more Copper, 1.5 times more Iron, 5.3 times more Magnesium, 7.6 times more Manganese, 18.6 times more Phosphorus, 2.1 times more Potassium, 2130 times more Selenium and 22.6 times more Zinc than Raw Water Convolvulus .
• 7 ounces of Water Convolvulus lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Brazilnuts contain 34.7 times more Energy, 335.5 times more Fat, 3.8 times more Carbohydrate, 3.6 times more Fiber and 5.5 times more Protein than Raw Water Convolvulus .
• 7 ounces of Water Convolvulus provide inadequate amounts of Energy

Frequently Asked Questions about Water Convolvulus VS Brazilnuts

What are the health benefits of Water Convolvulus compared to Brazilnuts?

Water convolvulus, also known as kangkong or water spinach, is a low-calorie vegetable that is rich in vitamins A, C, and K, as well as minerals like iron and calcium. It is also a good source of dietary fiber, which is important for digestive health. Brazil nuts, on the other hand, are a good source of selenium, a powerful antioxidant that supports immune function and may help reduce inflammation. They also contain healthy fats, protein, and minerals like magnesium and zinc. In comparison, water convolvulus is a low-calorie, nutrient-dense vegetable that is high in vitamins and minerals, while Brazil nuts are a good source of selenium and healthy fats. Both can be part of a healthy vegan diet, but it's important to consume a variety of plant-based foods to ensure you are getting a wide range of nutrients.

Can I lose weight easier by eating more Water Convolvulus or Brazilnuts?

Both Water Convolvulus and Brazil nuts can be part of a healthy weight loss diet, but ultimately weight loss comes down to creating a calorie deficit. Water Convolvulus is low in calories and high in fiber, which can help you feel full and satisfied with fewer calories. Brazil nuts are high in healthy fats and protein, which can also help keep you full and satisfied. 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 Water Convolvulus 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. Water convolvulus is a good source of vitamins and minerals but may not provide enough protein for muscle growth. Brazil nuts are a good source of protein and healthy fats, making them a better choice to support muscle development. Incorporating a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds into your diet will help you meet your muscle-building goals.

What is the environmental impact of producing Water Convolvulus compared to Brazilnuts?

Water convolvulus, also known as kangkong, is a leafy green vegetable that is typically grown in water. It is considered to have a lower environmental impact compared to Brazil nuts, which are harvested from the rainforest. Water convolvulus requires less land, water, and resources to grow, making it a more sustainable option. Additionally, Brazil nuts are often harvested in a way that can contribute to deforestation and habitat destruction. Choosing water convolvulus over Brazil nuts can help reduce your environmental footprint.