Comparing Nutrients in 7 ounces Cardoon VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Cardoon	14%	5%	81%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Cardoon	Dried Beechnuts	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	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	0.068% 0.022g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	NA	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	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	6.2% 8.08g	51% 66.5g	130g per day for Men 19-50 years
Sugars	NA	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	8.36% 3.18g	NA	38g per day for Men 19-50 years
Protein	2.5% 1.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cardoon	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	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	13.4% 0.67mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	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	33.7% 135μg	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	4.4% 3.97mg	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

	Cardoon	Dried Beechnuts	Recommended Dietary Allowance
Calcium	14% 139mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	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	17.4% 1.4mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	6.52% 45.6mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	22.5% 337mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	5.04% 187g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Cardoon VS Dried Beechnuts per 7 oz

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

• 7 oz of Dried Beechnuts contain 15.2 times more Vitamin B1, 12.4 times more Vitamin B2, 2.9 times more Vitamin B3, 2.7 times more Vitamin B5, 5.9 times more Vitamin B6, 1.7 times more Vitamin B9 and 7.8 times more Vitamin C than Raw Cardoon.
• 7 ounces of Cardoon have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Cardoon as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cardoon vs Dried Beechnuts:

• 7 ounces of Cardoon have 70 times more Calcium, more Magnesium, more Phosphorus, 4.5 times more Sodium and 14.2 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.9 times more Copper, 3.5 times more Iron, 5.2 times more Manganese, 2.5 times more Potassium and 2.1 times more Zinc than Raw Cardoon.
• 7 ounces of Cardoon lack sufficient amounts of Zinc
• 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 33.9 times more Energy, 500 times more Fat, 519.9 times more Saturated Fat, 448.5 times more Omega 6, 8.2 times more Carbohydrate and 8.9 times more Protein than Raw Cardoon.
• 7 ounces of Cardoon provide inadequate amounts of Energy, Omega 6 and Protein

Frequently Asked Questions about Cardoon VS Dried Beechnuts

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

Cardoon is a rich source of vitamins, minerals, and antioxidants that support overall health, including improved digestion, heart health, and immune function. Dried beech nuts are high in healthy fats, protein, and fiber, which can help with satiety and energy levels. Both can be part of a balanced vegan diet, but it's important to consume them in moderation due to their calorie and fat content.

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

Both cardoon and dried beech nuts are relatively low in calories and high in fiber, which can help with weight loss by promoting feelings of fullness and supporting healthy digestion. However, it's important to focus on overall dietary patterns and include a variety of nutrient-dense foods in your diet to support weight loss effectively. Additionally, portion control and regular physical activity are key factors in achieving weight loss goals.

Should I eat more Cardoon 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 a variety of plant-based protein sources. Both cardoon and dried beech nuts can be part of a balanced vegan diet, but dried beech nuts are higher in protein content and healthy fats, making them a better choice for muscle building. Incorporating a mix of legumes, nuts, seeds, whole grains, and plant-based protein sources will help you meet your muscle-building goals.

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

Cardoon has a lower environmental impact compared to dried beechnuts. Cardoon is a plant that requires less water, land, and resources to grow compared to beechnuts. Additionally, beechnuts are often harvested from forests, which can contribute to deforestation and habitat destruction. Choosing cardoon over dried beechnuts can help reduce the overall environmental footprint of your diet.