Comparing Nutrients in 7 ounces Artichokes VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Artichokes	Dried Beechnuts	Recommended Dietary Allowance
Energy	3.2% 93kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	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	16% 21g	51% 66.5g	130g per day for Men 19-50 years
Sugars	2.7% 1.96g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	NA	38g per day for Men 19-50 years
Protein	11.6% 6.5g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	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	33.7% 135μg	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	25.8% 23.2mg	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	2.5% 0.38mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.5% 29.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Dried Beechnuts	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	148% 1.33mg	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	31.8% 2.54mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	25.5% 179mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	12.4% 187mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.56% 169g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Artichokes VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Artichokes 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 Artichokes vs Dried Beechnuts:

• 7 oz of Dried Beechnuts contain 4.2 times more Vitamin B1, 5.6 times more Vitamin B2, 2.7 times more Vitamin B5, 5.9 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Artichokes.
• Both Artichokes and Dried Beechnuts provide similar amounts of Vitamin B3 per seven ounces.
• Both Raw Artichokes as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Artichokes vs Dried Beechnuts:

• 7 ounces of Artichokes have 44 times more Calcium, more Magnesium, more Phosphorus, 2.5 times more Sodium, 1.4 times more Zinc and 12.9 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.9 times more Copper, 1.9 times more Iron, 5.2 times more Manganese and 2.7 times more Potassium than Raw Artichokes.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Beechnuts contain 12.3 times more Energy, 333.3 times more Fat, 158.9 times more Saturated Fat, 100 times more Omega 3, 399.8 times more Omega 6, 3.2 times more Carbohydrate and 1.9 times more Protein than Raw Artichokes.
• 7 ounces of Artichokes provide inadequate amounts of Energy, Omega 3 and Omega 6

Frequently Asked Questions about Artichokes VS Dried Beechnuts

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

Artichokes are rich in fiber, antioxidants, and vitamins C and K, which support digestive health, immune function, and bone health. Dried beech nuts are high in healthy fats and protein but may be higher in calories and lower in essential nutrients compared to artichokes. It is important to include a variety of plant-based foods in your diet to ensure you are getting a wide range of nutrients.

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

Both artichokes and dried beechnuts can be part of a healthy diet for weight loss, as they are nutrient-dense foods. However, artichokes are lower in calories and higher in fiber compared to dried beechnuts. Fiber helps with satiety and can aid in weight loss by keeping you feeling full for longer. Therefore, incorporating more artichokes into your diet may help you lose weight easier compared to dried beechnuts.

Should I eat more Artichokes 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. Artichokes are a good source of fiber and antioxidants but are not high in protein. Dried beech nuts are also not a significant source of protein. Instead, consider incorporating protein-rich plant foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains into your diet to support muscle growth and recovery.

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

Artichokes have a lower environmental impact compared to dried beechnuts. Artichokes require less water, land, and resources to grow, making them a more sustainable choice. Additionally, beechnuts often require processing and transportation, which can further contribute to their environmental footprint.