Comparing Nutrients in 7 ounces Savoy Cabbage VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Savoy Cabbage	24%	3%	73%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Savoy Cabbage	Dried Beechnuts	Recommended Dietary Allowance
Energy	1.85% 53.6kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	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	9.3% 12g	51% 66.5g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	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	16% 6.15g	NA	38g per day for Men 19-50 years
Protein	7.1% 3.97g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Savoy Cabbage	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	11% 99μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	39.7% 159μg	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	68.4% 61.5mg	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	2.25% 0.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Savoy Cabbage	Dried Beechnuts	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	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	9.92% 0.79mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	15.5% 0.36mg	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% 83.3mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	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	3.7% 55.6mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	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: Savoy Cabbage VS Dried Beechnuts per 7 oz

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

• 7 ounces of Savoy Cabbage have more Vitamin A and 2 times more Vitamin C than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 4.3 times more Vitamin B1, 12.4 times more Vitamin B2, 2.9 times more Vitamin B3, 4.9 times more Vitamin B5, 3.6 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Savoy Cabbage.
• 7 ounces of Savoy Cabbage have insufficient amounts of Vitamin B3
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Savoy Cabbage as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Savoy Cabbage vs Dried Beechnuts:

• 7 ounces of Savoy Cabbage have 35 times more Calcium, more Magnesium, more Phosphorus and 13.8 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 10.8 times more Copper, 6.2 times more Iron, 7.5 times more Manganese, 4.4 times more Potassium, 1.4 times more Sodium and 1.3 times more Zinc than Raw Savoy Cabbage.
• 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 21.3 times more Energy, 500 times more Fat, 439.9 times more Saturated Fat, 60.7 times more Omega 3, 875.7 times more Omega 6, 5.5 times more Carbohydrate and 3.1 times more Protein than Raw Savoy Cabbage.
• 7 ounces of Savoy Cabbage provide inadequate amounts of Energy, Omega 3 and Omega 6

Frequently Asked Questions about Savoy Cabbage VS Dried Beechnuts

What are the health benefits of Savoy Cabbage compared to Dried Beechnuts?

Savoy cabbage is a nutrient-dense vegetable that is low in calories and high in fiber, vitamins (such as vitamin C and K), and minerals (such as potassium and calcium). It is also a good source of antioxidants and phytonutrients that can help reduce inflammation and support overall health. Dried beech nuts, on the other hand, are high in calories and fat, particularly saturated fat. While they do contain some nutrients like protein and fiber, they are not as nutrient-dense as savoy cabbage and can be high in calories and unhealthy fats. In comparison, savoy cabbage is a healthier option due to its lower calorie and fat content, higher fiber and nutrient content, and overall health benefits.

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

Both Savoy cabbage and dried beech nuts can be part of a healthy weight loss diet due to their nutrient content and low calorie density. However, for weight loss, it is important to focus on overall calorie intake and creating a calorie deficit rather than specific foods. Incorporating a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds in appropriate portions is key for sustainable weight loss. Remember to also consider factors such as physical activity, hydration, and overall lifestyle habits for successful weight management.

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

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Dried beech nuts are a good source of protein, but they are also high in fat and calories. Savoy cabbage, on the other hand, is low in calories and contains some protein, but not as much as dried beech nuts. To support muscle growth, it is recommended to include a variety of protein sources in your diet, such as legumes, tofu, tempeh, nuts, seeds, and whole grains, along with a balanced intake of fruits and vegetables.

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

Savoy cabbage has a lower environmental impact compared to dried beech nuts. Cabbage requires less water, land, and energy to produce, making it a more sustainable choice for the environment. Additionally, cabbage is a versatile and nutritious vegetable that can be easily incorporated into a plant-based diet.