Comparing Nutrients in 7 ounces Beet Greens VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Beet Greens	Dried Beechnuts	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	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	6.6% 8.6g	51% 66.5g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	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	19.3% 7.34g	NA	38g per day for Men 19-50 years
Protein	7.8% 4.37g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	69.7% 627μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	7.44% 29.8μg	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	66% 59.5mg	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	20% 2.98mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	661% 794μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Dried Beechnuts	Recommended Dietary Allowance
Calcium	23.2% 232mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	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	63.8% 5.1mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	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	11.6% 81.4mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	44.5% 1512mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	30% 448mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Beet Greens VS Dried Beechnuts per 7 oz

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

• 7 ounces of Beet Greens have more Vitamin A and 1.9 times more Vitamin C than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 3 times more Vitamin B1, 1.7 times more Vitamin B2, 2.2 times more Vitamin B3, 3.7 times more Vitamin B5, 6.5 times more Vitamin B6 and 7.5 times more Vitamin B9 than Raw Beet Greens.
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Beet Greens as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Beet Greens vs Dried Beechnuts:

• 7 ounces of Beet Greens have 117 times more Calcium, more Magnesium, more Phosphorus, 5.9 times more Sodium and 13.8 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 3.5 times more Copper, 3.4 times more Manganese and 1.3 times more Potassium than Raw Beet Greens.
• Both Beet Greens and Dried Beechnuts contain similar levels of Iron and Zinc per seven ounces.
• 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 26.2 times more Energy, 384.6 times more Fat, 286 times more Saturated Fat, 425 times more Omega 3, 448.5 times more Omega 6, 7.7 times more Carbohydrate and 2.8 times more Protein than Raw Beet Greens.
• 7 ounces of Beet Greens provide inadequate amounts of Energy, Omega 3 and Omega 6

Frequently Asked Questions about Beet Greens VS Dried Beechnuts

What are the health benefits of Beet Greens compared to Dried Beechnuts?

Beet greens are a great source of nutrients such as vitamins A, C, and K, as well as minerals like iron and calcium. They also contain antioxidants that help reduce inflammation and support overall health. Dried beech nuts, on the other hand, are high in healthy fats and protein but lack the variety of vitamins and minerals found in beet greens. Overall, beet greens are a more nutrient-dense option for promoting health and well-being.

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

You can lose weight easier by eating more beet greens 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 hinder weight loss efforts if consumed in large quantities.

Should I eat more Beet Greens 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 a variety of plant-based protein sources. Beet greens are a nutrient-dense leafy green vegetable that can provide essential vitamins, minerals, and antioxidants to support muscle growth. Dried beech nuts are also a good source of healthy fats and protein, but they are higher in calories and fat compared to beet greens. It is important to include a balance of both protein and micronutrients in your diet for optimal muscle growth.

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

Producing Beet Greens has a lower environmental impact compared to Dried Beechnuts. Beet Greens are a plant-based food that requires less water, land, and energy to produce than animal-based foods like Beechnuts. Choosing plant-based foods can help reduce greenhouse gas emissions and minimize environmental degradation.