Comparing Nutrients in 7 ounces Chicory Greens VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Chicory Greens	24%	10%	66%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Chicory Greens	Dried Beechnuts	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	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	0.45% 0.14g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	7.17% 9.33g	51% 66.5g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	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	21% 7.94g	NA	38g per day for Men 19-50 years
Protein	6.02% 3.37g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Chicory Greens	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	63% 568μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	54.6% 218μg	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	53% 47.6mg	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	30% 4.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	492% 591μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chicory Greens	Dried Beechnuts	Recommended Dietary Allowance
Calcium	20% 198mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	65% 0.59mg	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	22.3% 1.8mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	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	13.3% 93mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	5.95% 89.3mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.93% 183g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Chicory Greens VS Dried Beechnuts per 7 oz

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

• 7 ounces of Chicory Greens have more Vitamin A, 1.3 times more Vitamin B5 and 1.5 times more Vitamin C than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 5.1 times more Vitamin B1, 3.7 times more Vitamin B2, 1.8 times more Vitamin B3 and 6.5 times more Vitamin B6 than Raw Chicory Greens.
• Both Chicory Greens and Dried Beechnuts provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Chicory Greens as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Chicory Greens vs Dried Beechnuts:

• 7 ounces of Chicory Greens have 100 times more Calcium, more Magnesium, more Phosphorus and 13.9 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.3 times more Copper, 2.7 times more Iron, 3.1 times more Manganese and 2.4 times more Potassium than Raw Chicory Greens.
• Both Chicory Greens and Dried Beechnuts contain similar levels of Sodium and 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 25 times more Energy, 166.7 times more Fat, 78.3 times more Saturated Fat, 89.5 times more Omega 3, 164.2 times more Omega 6, 7.1 times more Carbohydrate and 3.6 times more Protein than Raw Chicory Greens.
• 7 ounces of Chicory Greens provide inadequate amounts of Energy, Omega 3 and Omega 6

Frequently Asked Questions about Chicory Greens VS Dried Beechnuts

What are the health benefits of Chicory Greens compared to Dried Beechnuts?

Chicory greens are a great source of fiber, vitamins A and K, and antioxidants, which can support digestive health, immune function, and reduce inflammation. Dried beech nuts are high in healthy fats, protein, and minerals like manganese and copper, which can support heart health and energy production. Both can be part of a balanced vegan diet, offering different nutritional benefits.

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

Both chicory greens and dried beechnuts can be part of a healthy diet for weight loss, but chicory greens are likely to be more effective for weight loss. Chicory greens are low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Dried beechnuts, on the other hand, are higher in calories and fat, so they should be consumed in moderation. Incorporating a variety of nutrient-dense plant foods like chicory greens, along with a balanced diet and regular physical activity, can help support weight loss goals.

Should I eat more Chicory Greens 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 sources. Chicory greens 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 a variety of plant-based protein sources such as legumes, tofu, tempeh, and nuts and seeds to support your muscle-building goals.

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

Chicory greens have a lower environmental impact compared to dried beechnuts. Chicory greens require less water, land, and resources to produce, making them a more sustainable option. Additionally, chicory greens are typically grown locally and have a smaller carbon footprint compared to dried beechnuts, which may require long-distance transportation.