Comparing Nutrients in 7 ounces Green Snap Beans VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Green Snap Beans	20%	5%	75%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Green Snap Beans	Dried Beechnuts	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	10.6% 14g	51% 66.5g	130g per day for Men 19-50 years
Sugars	8.92% 6.47g	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	3.8% 2.76g	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	% 3g	NA	g per day for Men 19-50 years
Sucrose	% 0.71g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	NA	38g per day for Men 19-50 years
Protein	6.5% 3.63g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Green Snap Beans	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	7.7% 69.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.93% 0.45mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	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	16.4% 65.5μg	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	27% 24.2mg	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	5.42% 0.81mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	71% 85.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Snap Beans	Dried Beechnuts	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	15.2% 0.14mg	148% 1.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.94% 37.7μg	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	25.5% 2.04mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	116% 2.66mg	2.3mg per day for Men 19-50 years
Molybdenum	183% 82.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10.8% 75.4mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Snap Beans VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Green Snap Beans 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 Green Snap Beans vs Dried Beechnuts:

• 7 ounces of Green Snap Beans have more Vitamin A than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 3.7 times more Vitamin B1, 3.6 times more Vitamin B2, 4.1 times more Vitamin B5, 4.9 times more Vitamin B6, 3.4 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Green Snap Beans.
• Both Green Snap Beans and Dried Beechnuts provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Green Snap Beans as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Green Snap Beans vs Dried Beechnuts:

• 7 ounces of Green Snap Beans have 37 times more Calcium, more Magnesium, more Phosphorus and 13.7 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 9.7 times more Copper, 2.4 times more Iron, 6.2 times more Manganese, 4.8 times more Potassium, 6.3 times more Sodium and 1.5 times more Zinc than Raw Green Snap Beans.
• 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 18.6 times more Energy, 227.3 times more Fat, 114.4 times more Saturated Fat, 24.6 times more Omega 3, 418 times more Omega 6, 4.8 times more Carbohydrate and 3.4 times more Protein than Raw Green Snap Beans.
• 7 ounces of Green Snap Beans provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Green Snap Beans VS Dried Beechnuts

What are the health benefits of Green Snap Beans compared to Dried Beechnuts?

Green snap beans are a rich source of vitamins, minerals, and fiber, providing benefits such as improved digestion, heart health, and blood sugar regulation. On the other hand, dried beech nuts are high in healthy fats, protein, and antioxidants, offering benefits for heart health and inflammation. Both can be part of a healthy diet, but green snap beans are lower in calories and higher in fiber, making them a great choice for weight management and overall health.

Can I lose weight easier by eating more Green Snap Beans or Dried Beechnuts?

Green snap beans would be a better option for weight loss as they are low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Dried beechnuts, on the other hand, are higher in calories and fat, which may make it harder to lose weight if consumed in large quantities.

Should I eat more Green Snap Beans or more Dried Beechnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is recommended to focus on consuming protein-rich foods. Green snap beans are a good source of fiber and vitamins but are not high in protein. Dried beech nuts are also not a significant source of protein. Instead, consider incorporating plant-based protein sources 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 Green Snap Beans compared to Dried Beechnuts?

Producing Green Snap Beans generally has a lower environmental impact compared to Dried Beechnuts. Green Snap Beans require less water, land, and energy to cultivate, and they typically have a smaller carbon footprint. Additionally, Green Snap Beans are usually harvested and consumed fresh, whereas Dried Beechnuts require processing and packaging, which can contribute to higher energy usage and emissions. Choosing plant-based foods like Green Snap Beans can help reduce environmental strain and promote sustainability.