Comparing Nutrients in 7 ounces Chinese Broccoli VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Chinese Broccoli	16%	23%	61%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Chinese Broccoli	Dried Beechnuts	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	33.6% 0.54g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	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	7.13% 9.27g	51% 66.5g	130g per day for Men 19-50 years
Sugars	2.4% 1.75g	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	13.6% 5.16g	NA	38g per day for Men 19-50 years
Protein	4.25% 2.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	19% 171μg	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	23.4% 0.3mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	51.6% 206μg	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	65.3% 58.7mg	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	6.6% 0.99mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 177μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	Dried Beechnuts	Recommended Dietary Allowance
Calcium	21% 208mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	14.6% 1.17mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	NA	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	12% 85.3mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Broccoli VS Dried Beechnuts per 7 oz

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

• 7 ounces of Chinese Broccoli 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, 2.4 times more Vitamin B2, 1.9 times more Vitamin B3 and 9.2 times more Vitamin B6 than Raw Chinese Broccoli.
• Both Chinese Broccoli and Dried Beechnuts provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Chinese Broccoli as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Chinese Broccoli vs Dried Beechnuts:

• 7 ounces of Chinese Broccoli have 105 times more Calcium, more Magnesium, more Phosphorus and 14 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 10.5 times more Copper, 4.2 times more Iron, 3.7 times more Potassium and 5.4 times more Sodium than Raw Chinese Broccoli.
• Both Chinese Broccoli and Dried Beechnuts contain similar levels of 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 22.2 times more Energy, 65.8 times more Fat, 49.3 times more Saturated Fat, 6.3 times more Omega 3, 229.9 times more Omega 6, 7.2 times more Carbohydrate and 5.2 times more Protein than Raw Chinese Broccoli.
• 7 ounces of Chinese Broccoli provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Chinese Broccoli VS Dried Beechnuts

What are the health benefits of Chinese Broccoli compared to Dried Beechnuts?

Chinese broccoli, also known as gai lan, is a nutrient-dense vegetable that is rich in vitamins A, C, and K, as well as minerals like calcium and iron. It is low in calories and high in fiber, making it a great addition to a balanced diet. On the other hand, dried beechnuts are high in healthy fats and protein, but they are also calorie-dense and may be high in saturated fats. While both Chinese broccoli and dried beechnuts can be part of a healthy diet, Chinese broccoli may offer more vitamins and minerals with fewer calories.

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

Chinese broccoli would be a better option for weight loss as it is low in calories and high in fiber, vitamins, and minerals. Dried beechnuts, on the other hand, are higher in calories and fat, which may hinder weight loss efforts.

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

To gain more muscles while training consistently, you should focus on consuming a variety of plant-based protein sources. Chinese broccoli is a good source of nutrients but may not provide enough protein for muscle growth. Dried beech nuts are high in healthy fats but also lack significant protein content. Instead, consider incorporating protein-rich plant foods such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds into your diet to support muscle growth and recovery.

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

Chinese broccoli has a lower environmental impact compared to dried beechnuts. Chinese broccoli requires less water, land, and resources to produce, making it a more sustainable option. Additionally, Chinese broccoli is a plant-based food, which generally has a lower carbon footprint compared to animal-based foods like beechnuts.