Comparing Nutrients in 7 ounces Blueberries VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Blueberries	Dried Beechnuts	Recommended Dietary Allowance
Energy	3.9% 113kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	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	7.2% 0.12g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	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	22% 28.8g	51% 66.5g	130g per day for Men 19-50 years
Sugars	27.3% 19.8g	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	13.6% 9.86g	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	% 9.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	NA	38g per day for Men 19-50 years
Protein	2.62% 1.47g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Blueberries	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	6.1% 0.073mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	104% 1.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2% 0.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	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	21.4% 19.2mg	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	7.54% 1.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Dried Beechnuts	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	6.95% 0.56mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	3.4% 24mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	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	2.9% 0.32mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.5% 167g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries VS Dried Beechnuts per 7 oz

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

• 7 oz of Dried Beechnuts contain 8.2 times more Vitamin B1, 9 times more Vitamin B2, 2.1 times more Vitamin B3, 7.5 times more Vitamin B5, 13.2 times more Vitamin B6, 18.8 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Blueberries.
• 7 ounces of Blueberries have insufficient amounts of Vitamin B9
• Both Raw Blueberries as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Blueberries vs Dried Beechnuts:

• 7 ounces of Blueberries have 12.8 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 11.8 times more Copper, 8.8 times more Iron, 4 times more Manganese, 13.2 times more Potassium, 38 times more Sodium and 2.3 times more Zinc than Raw Blueberries.
• 7 ounces of Blueberries lack sufficient amounts of Zinc
• Both Raw Blueberries 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 10.1 times more Energy, 151.5 times more Fat, 204.3 times more Saturated Fat, 29.3 times more Omega 3, 209 times more Omega 6, 2.3 times more Carbohydrate and 8.4 times more Protein than Raw Blueberries.
• 7 ounces of Blueberries provide inadequate amounts of Energy, Omega 6 and Protein

Frequently Asked Questions about Blueberries VS Dried Beechnuts

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

Blueberries are rich in antioxidants, vitamin C, and fiber, which can help support heart health, improve digestion, and boost the immune system. Dried Beechnuts, on the other hand, are high in healthy fats, protein, and minerals like manganese and copper. Both can be part of a healthy diet, but blueberries may offer more diverse health benefits due to their nutrient profile.

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

You can lose weight easier by eating more blueberries as they are lower in calories and higher in fiber compared to dried beechnuts. Blueberries are also rich in antioxidants and vitamins, making them a healthier choice for weight loss.

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

Blueberries are a good source of antioxidants and vitamins, but for muscle gain, dried beech nuts would be a better option as they are higher in protein and healthy fats which are essential for muscle growth and repair. Incorporating a variety of plant-based protein sources like nuts, seeds, legumes, and whole grains into your diet can help support muscle development when combined with consistent training.

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

Blueberries have a lower environmental impact compared to dried beechnuts. Blueberries require less water, land, and resources to grow, making them a more sustainable option. Additionally, beechnuts may have a higher carbon footprint due to processing and transportation.