Comparing Nutrients in 7 ounces Apples VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Apples	Dried Beechnuts	Recommended Dietary Allowance
Energy	3.56% 103kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.4g	51% 66.5g	130g per day for Men 19-50 years
Sugars	28.4% 20.6g	NA	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	16% 11.7g	NA	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	% 4.82g	NA	g per day for Men 19-50 years
Sucrose	% 4.1g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	NA	38g per day for Men 19-50 years
Protein	0.92% 0.52g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Apples	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.034mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.13% 0.18mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.42% 0.12mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.26% 0.081mg	104% 1.36mg	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	1.5% 5.95μg	56% 224μg	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	10% 9.13mg	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Dried Beechnuts	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	5.95% 0.054mg	148% 1.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.55μg	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	2.98% 0.24mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	3% 0.069mg	116% 2.66mg	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	3.1% 22mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.6% 170g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples VS Dried Beechnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Apples vs Dried Beechnuts:

• 7 oz of Dried Beechnuts contain 17.9 times more Vitamin B1, 14.3 times more Vitamin B2, 9.6 times more Vitamin B3, 15.2 times more Vitamin B5, 16.7 times more Vitamin B6, 37.7 times more Vitamin B9 and 3.4 times more Vitamin C than Raw Apples with skin.
• 7 ounces of Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Apples with skin as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Apples vs Dried Beechnuts:

• 7 ounces of Apples have 13 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 24.8 times more Copper, 20.5 times more Iron, 38.3 times more Manganese, 9.5 times more Potassium, 38 times more Sodium and 9 times more Zinc than Raw Apples with skin.
• 7 ounces of Apples lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Apples with skin as well as Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Beechnuts contain 11.1 times more Energy, 294.1 times more Fat, 204.3 times more Saturated Fat, 188.9 times more Omega 3, 427.7 times more Omega 6, 2.4 times more Carbohydrate and 23.8 times more Protein than Raw Apples with skin.
• 7 ounces of Apples provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein

Frequently Asked Questions about Apples VS Dried Beechnuts

What are the health benefits of Apples compared to Dried Beechnuts?

Apples are rich in fiber, vitamins, and antioxidants, which can help improve digestion, boost immunity, and reduce the risk of chronic diseases. Dried beech nuts, on the other hand, are high in healthy fats and protein but are also calorie-dense. While both can be part of a healthy diet, apples are generally lower in calories and provide a wider range of nutrients.

Can I lose weight easier by eating more Apples or Dried Beechnuts?

You can lose weight easier by eating more apples than dried beechnuts. Apples are low in calories and high in fiber, which can help you feel full and satisfied with fewer calories. Dried beechnuts, on the other hand, are higher in calories and fat, which can make it easier to consume more calories than needed for weight loss.

Should I eat more Apples or more Dried Beechnuts 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. Apples are a good source of fiber and vitamins, but they do not contain significant amounts of protein. Dried beech nuts, on the other hand, are higher in protein and healthy fats, making them a better choice for muscle building. Incorporating a variety of plant-based protein sources such as beans, lentils, nuts, seeds, and whole grains into your diet will help support muscle growth and recovery.

What is the environmental impact of producing Apples compared to Dried Beechnuts?

Apples have a lower environmental impact compared to dried beechnuts. Apples require less water, land, and resources to grow, making them a more sustainable choice. Additionally, beechnuts are not as widely available and may have a higher carbon footprint due to transportation and processing.