Comparing Nutrients in 7 ounces Red Sour Cherries VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Red Sour Cherries	7%	5%	88%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Red Sour Cherries	Dried Beechnuts	Recommended Dietary Allowance
Energy	3.42% 99kcal	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	0.42% 0.13g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	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	18.6% 24g	51% 66.5g	130g per day for Men 19-50 years
Sugars	23.2% 17g	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	9.6% 6.97g	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	% 8.3g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	NA	38g per day for Men 19-50 years
Protein	3.54% 2g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Red Sour Cherries	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	14% 127μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.68% 0.28mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	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	22% 20mg	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	0.93% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sour Cherries	Dried Beechnuts	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	7.94% 0.64mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	9.66% 0.22mg	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	4.25% 29.8mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Sour Cherries VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Sour Cherries 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 Red Sour Cherries vs Dried Beechnuts:

• 7 ounces of Red Sour Cherries have more Vitamin A than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 10.1 times more Vitamin B1, 9.3 times more Vitamin B2, 2.2 times more Vitamin B3, 6.5 times more Vitamin B5, 15.5 times more Vitamin B6, 14.1 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Red Sour Cherries.
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Red Sour Cherries as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Red Sour Cherries vs Dried Beechnuts:

• 7 ounces of Red Sour Cherries have more Magnesium, more Phosphorus and 13.1 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 6.4 times more Copper, 7.7 times more Iron, 12 times more Manganese, 5.9 times more Potassium, 12.7 times more Sodium and 3.6 times more Zinc than Raw Red Sour Cherries.
• 7 ounces of Red Sour Cherries lack sufficient amounts of Zinc
• 7 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Red Sour Cherries as well as Dried Beechnuts lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Beechnuts contain 11.5 times more Energy, 166.7 times more Fat, 84.1 times more Saturated Fat, 38.6 times more Omega 3, 399.8 times more Omega 6, 2.8 times more Carbohydrate and 6.2 times more Protein than Raw Red Sour Cherries.
• 7 ounces of Red Sour Cherries provide inadequate amounts of Energy, Omega 6 and Protein

Frequently Asked Questions about Red Sour Cherries VS Dried Beechnuts

What are the health benefits of Red Sour Cherries compared to Dried Beechnuts?

Red sour cherries are rich in antioxidants, vitamins (such as vitamin C), and minerals (such as potassium), which can help support a healthy immune system, reduce inflammation, and improve heart health. Dried beech nuts are high in healthy fats, protein, and fiber, which can help with satiety and provide essential nutrients for overall health. Both foods offer unique health benefits, so incorporating a variety of plant-based foods into your diet can help ensure you are getting a wide range of nutrients.

Can I lose weight easier by eating more Red Sour Cherries or Dried Beechnuts?

Both red sour cherries and dried beechnuts can be part of a healthy diet, but if your goal is weight loss, red sour cherries would be the better choice. Red sour cherries are lower in calories and higher in fiber compared to dried beechnuts, making them a more weight-loss-friendly option. Additionally, cherries are a good source of antioxidants and other nutrients that can support overall health and well-being.

Should I eat more Red Sour Cherries 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. Red sour cherries are low in protein, while dried beech nuts are a good source of protein. Therefore, incorporating more dried beech nuts into your diet would be more beneficial for muscle growth. Additionally, be sure to include other plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains in your meals to support muscle development.

What is the environmental impact of producing Red Sour Cherries compared to Dried Beechnuts?

Red sour cherries have a lower environmental impact compared to dried beechnuts. Cherries require less water, land, and resources to grow compared to beechnuts. Additionally, cherry trees can help improve soil health and biodiversity. Choosing cherries over beechnuts can be a more sustainable choice for the environment.