Comparing Nutrients in 7 ounces Broccoli Leaves VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Broccoli Leaves	34%	9%	57%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Broccoli Leaves	Dried Beechnuts	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	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	7.72% 10g	51% 66.5g	130g per day for Men 19-50 years
Sugars	4.05% 2.94g	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	12% 4.56g	NA	38g per day for Men 19-50 years
Protein	10.6% 5.9g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Leaves	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.27mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	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	35.2% 141μg	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	206% 185mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Leaves	Dried Beechnuts	Recommended Dietary Allowance
Calcium	9.53% 95mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	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	22% 1.75mg	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	19.8% 0.45mg	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	18.7% 131mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	NA	55μg per day for Men 19-50 years
Sodium	3.57% 53.6mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Leaves VS Dried Beechnuts per 7 oz

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

• 7 ounces of Broccoli Leaves have 6 times more Vitamin C than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 4.7 times more Vitamin B1, 3.1 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 4.3 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Broccoli Leaves.
• Both Raw Broccoli Leaves as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Broccoli Leaves have 48 times more Calcium, more Magnesium, more Phosphorus and 13.7 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 14.9 times more Copper, 2.8 times more Iron, 5.9 times more Manganese, 3.1 times more Potassium and 1.4 times more Sodium than Raw Broccoli Leaves.
• Both Broccoli Leaves 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 20.6 times more Energy, 142.9 times more Fat, 105.9 times more Saturated Fat, 13.2 times more Omega 3, 483.9 times more Omega 6, 6.6 times more Carbohydrate and 2.1 times more Protein than Raw Broccoli Leaves.
• 7 ounces of Broccoli Leaves provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Broccoli Leaves VS Dried Beechnuts

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

Broccoli leaves are rich in vitamins A, C, and K, as well as minerals like calcium and iron. They also contain antioxidants and fiber, which support overall health and digestion. Dried beech nuts are high in protein and healthy fats, but may not offer the same range of vitamins and minerals as broccoli leaves. Incorporating both into a balanced diet can provide a variety of nutrients for optimal health.

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

You can lose weight easier by eating more broccoli leaves as they are low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Dried beech nuts, 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 Broccoli Leaves 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. Broccoli leaves are a good source of vitamins and minerals but may not provide enough protein for muscle growth. Dried beech nuts are higher in protein and healthy fats, making them a better option for muscle building. Incorporating a combination of protein-rich plant foods like beans, lentils, tofu, nuts, and seeds into your diet can support muscle growth and overall health.

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

Broccoli leaves have a lower environmental impact compared to dried beechnuts. Broccoli is a fast-growing plant that requires less water and land to cultivate, while beechnuts require more resources to grow and harvest. Additionally, broccoli leaves are rich in nutrients and can be a sustainable source of plant-based protein, making them a more environmentally friendly choice.