Comparing Nutrients in 7 ounces Yautia VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Yautia	6%	3%	91%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Yautia	Brazilnuts	Recommended Dietary Allowance
Energy	6.7% 194kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	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	36% 47g	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	7.83% 2.98g	39% 15g	38g per day for Men 19-50 years
Protein	5.17% 2.9g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Yautia	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.27% 1.32mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.41mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	8.43% 33.7μg	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	11.5% 10.3mg	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

	Yautia	Brazilnuts	Recommended Dietary Allowance
Calcium	1.8% 18mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	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	24.3% 1.94mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	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	35% 1187mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	3.9% 145g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Yautia VS Brazilnuts per 7 oz

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

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

• 7 ounces of Yautia have 2.3 times more Vitamin B3, 2.3 times more Vitamin B6 and 7.4 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 6.4 times more Vitamin B1 and 1.3 times more Vitamin B9 than Raw Yautia .
• Both Yautia and Brazilnuts provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Yautia 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 Yautia vs Brazilnuts:

• 7 oz of Dried Brazilnuts contain 17.8 times more Calcium, 6.8 times more Copper, 2.5 times more Iron, 15.7 times more Magnesium, 6.6 times more Manganese, 14.2 times more Phosphorus, 2738.6 times more Selenium and 8.1 times more Zinc than Raw Yautia .
• Both Yautia and Brazilnuts contain similar levels of Potassium per seven ounces.
• 7 ounces of Yautia lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Yautia have 2 times more Carbohydrate than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 6.7 times more Energy, 167.8 times more Fat, 196.8 times more Saturated Fat, 5 times more Fiber and 9.8 times more Protein than Raw Yautia .

Frequently Asked Questions about Yautia VS Brazilnuts

What are the health benefits of Yautia compared to Brazilnuts?

Yautia, also known as malanga, is a starchy root vegetable that is a good source of fiber, vitamins, and minerals. It is low in calories and fat, making it a healthy choice for weight management and digestive health. Brazil nuts, on the other hand, are a good source of selenium, a mineral that is important for thyroid function and immune health. However, they are also high in calories and fat, so they should be consumed in moderation. Overall, both yautia and Brazil nuts can be part of a healthy vegan diet, but yautia may be a better choice for those looking to manage their weight and increase their fiber intake.

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

Both yautia and Brazil nuts can be part of a healthy diet, but for weight loss, it's important to focus on overall calorie intake and balance. Yautia is a starchy root vegetable that can be a good source of fiber and nutrients, but it's important to watch portion sizes due to its carbohydrate content. Brazil nuts are high in healthy fats and protein, but they are also calorie-dense, so moderation is key. For weight loss, focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds, while being mindful of portion sizes and overall calorie intake.

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

To gain more muscle while training consistently, it is important to focus on consuming adequate protein sources. Yautia is a starchy root vegetable that is not particularly high in protein, so it may not be the best choice for muscle building. Brazil nuts, on the other hand, are a good source of protein and healthy fats, which can support muscle growth. Including a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds in your diet can help you meet your muscle-building goals.

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

Yautia, a starchy root vegetable, generally has a lower environmental impact compared to Brazil nuts. Yautia requires less water, land, and resources to grow, making it a more sustainable option. Brazil nuts, on the other hand, are typically harvested from wild trees in the Amazon rainforest, which can contribute to deforestation and habitat destruction. Choosing yautia over Brazil nuts can help reduce your ecological footprint.