Comparing Nutrients in 7 ounces Celeriac VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Celeriac	13%	6%	81%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Celeriac	Dried Beechnuts	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	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	14% 18.3g	51% 66.5g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	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	9.4% 3.57g	NA	38g per day for Men 19-50 years
Protein	5.3% 2.98g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Celeriac	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	8.27% 0.099mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	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	3.97% 16μg	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	17.6% 16mg	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	4.76% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68% 81.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celeriac	Dried Beechnuts	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	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	9.45% 39.7mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	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	32.6% 228mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	17.5% 595mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	13.2% 198mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.7% 175g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Celeriac VS Dried Beechnuts per 7 oz

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

• 7 oz of Dried Beechnuts contain 6.1 times more Vitamin B1, 6.2 times more Vitamin B2, 1.3 times more Vitamin B3, 2.6 times more Vitamin B5, 4.1 times more Vitamin B6, 14.1 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Celeriac.
• Both Raw Celeriac as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Celeriac vs Dried Beechnuts:

• 7 ounces of Celeriac have 43 times more Calcium, more Magnesium, more Phosphorus, 2.6 times more Sodium and 13.3 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 9.6 times more Copper, 3.5 times more Iron, 8.5 times more Manganese and 3.4 times more Potassium than Raw Celeriac.
• Both Celeriac 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 13.7 times more Energy, 166.7 times more Fat, 72.4 times more Saturated Fat, more Omega 3, 124.3 times more Omega 6, 3.6 times more Carbohydrate and 4.1 times more Protein than Raw Celeriac.
• 7 ounces of Celeriac provide inadequate amounts of Energy, Omega 3 and Omega 6

Frequently Asked Questions about Celeriac VS Dried Beechnuts

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

Celeriac is a low-calorie vegetable that is rich in fiber, vitamins C and K, and minerals like phosphorus and potassium. It can support digestive health, boost immunity, and promote healthy skin. Dried beech nuts, on the other hand, are high in healthy fats, protein, and fiber. They can provide sustained energy, support heart health, and aid in weight management. Both celeriac and dried beech nuts offer unique nutritional benefits, so incorporating a variety of plant-based foods into your diet is key for overall health.

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

Both celeriac and dried beech nuts can be part of a healthy weight loss diet due to their nutrient content and lower calorie density. However, celeriac is lower in calories and higher in fiber, making it a more suitable option for weight loss. Including a variety of fruits, vegetables, whole grains, and legumes in your diet, along with regular physical activity, is key to achieving and maintaining a healthy weight.

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

To gain more muscle while training consistently, it is important to focus on consuming adequate protein sources. Dried beech nuts are a good source of protein, healthy fats, and fiber, while celeriac is a low-calorie vegetable that is not particularly high in protein. Therefore, if you are looking to support muscle growth, it would be more beneficial to include dried beech nuts in your diet as they provide a higher protein content compared to celeriac. Additionally, incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains can help you meet your protein needs for muscle building.

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

Celeriac has a lower environmental impact compared to dried beechnuts. Celeriac is a root vegetable that requires less water, land, and resources to grow compared to tree nuts like beechnuts. Additionally, celeriac can be grown locally in many regions, reducing transportation emissions. Choosing celeriac over dried beechnuts can help reduce your carbon footprint and support sustainable food choices.