Comparing Nutrients in 7 ounces Frozen Blackberries VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Blackberries	7%	5%	88%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Frozen Blackberries	Dried Beechnuts	Recommended Dietary Allowance
Energy	4.38% 127kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	24% 31g	51% 66.5g	130g per day for Men 19-50 years
Sugars	29.2% 21g	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	26% 9.92g	NA	38g per day for Men 19-50 years
Protein	4.2% 2.34g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.8% 0.058mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	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	17% 67.5μg	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	6.84% 6.15mg	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	15.5% 2.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Dried Beechnuts	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	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	20% 1.6mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	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	8.5% 59.5mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	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	4.5% 0.5mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blackberries VS Dried Beechnuts per 7 oz

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

• 7 ounces of Frozen Blackberries have 1.4 times more Vitamin B3 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 10.5 times more Vitamin B1, 8.1 times more Vitamin B2, 6.1 times more Vitamin B5, 11.2 times more Vitamin B6, 3.3 times more Vitamin B9 and 5 times more Vitamin C than Frozen Blackberries.
• Both Frozen Blackberries as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Frozen Blackberries vs Dried Beechnuts:

• 7 ounces of Frozen Blackberries have 29 times more Calcium, more Magnesium, more Phosphorus and 12.5 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 5.6 times more Copper, 3.1 times more Iron, 7.3 times more Potassium, 38 times more Sodium and 1.4 times more Zinc than Frozen Blackberries.
• Both Frozen Blackberries and Dried Beechnuts contain similar levels of Manganese 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 9 times more Energy, 116.3 times more Fat, 381.3 times more Saturated Fat, 20.7 times more Omega 3, 112.8 times more Omega 6, 2.1 times more Carbohydrate and 5.3 times more Protein than Frozen Blackberries.
• 7 ounces of Frozen Blackberries provide inadequate amounts of Omega 6

Frequently Asked Questions about Frozen Blackberries VS Dried Beechnuts

What are the health benefits of Frozen Blackberries compared to Dried Beechnuts?

Frozen blackberries are a great source of antioxidants, fiber, and vitamins C and K. They can help improve heart health, digestion, and immune function. Dried beech nuts, on the other hand, are high in healthy fats, protein, and fiber. They can provide sustained energy and support muscle growth and repair. Both options offer unique health benefits, so incorporating a variety of plant-based foods in your diet is key for optimal nutrition.

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

You can lose weight easier by eating more frozen blackberries as they are lower in calories and higher in fiber compared to dried beechnuts. The fiber content in blackberries can help you feel full and satisfied, making it easier to manage your calorie intake and support weight loss.

Should I eat more Frozen Blackberries or more Dried Beechnuts to gain more muscles while training consistently?

Frozen blackberries would be a better choice for gaining muscle while training consistently. They are rich in antioxidants, vitamins, and minerals that can support muscle recovery and growth. Dried beech nuts are high in calories and healthy fats, but they may not provide the same nutrient profile as blackberries for muscle building.

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

Producing frozen blackberries generally has a lower environmental impact compared to dried beechnuts. Frozen blackberries require less processing and energy to preserve compared to drying beechnuts, which typically involves more intensive processing and energy consumption. Additionally, beechnuts are often foraged from the wild, which can have varying impacts on ecosystems. However, it's important to consider factors such as transportation and packaging when assessing the overall environmental impact of each product.