Comparing Nutrients in 7 ounces White Sweet Corn VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
White Sweet Corn	13%	11%	76%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	White Sweet Corn	Dried Beechnuts	Recommended Dietary Allowance
Energy	5.9% 171kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.34g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	6.33% 1.08g	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	29% 37.7g	51% 66.5g	130g per day for Men 19-50 years
Sugars	8.8% 6.4g	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	14% 5.36g	NA	38g per day for Men 19-50 years
Protein	11.4% 6.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	White Sweet Corn	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	33% 0.4mg	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	21% 3.37mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	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	23% 91μg	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	15% 13.5mg	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	0.93% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Sweet Corn	Dried Beechnuts	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	13% 1.03mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	25.2% 177mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	15.8% 536mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.07% 151g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: White Sweet Corn VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of White Sweet Corn 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 White Sweet Corn vs Dried Beechnuts:

• 7 ounces of White Sweet Corn have 1.9 times more Vitamin B3 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.5 times more Vitamin B1, 6.2 times more Vitamin B2, 12.4 times more Vitamin B6, 2.5 times more Vitamin B9 and 2.3 times more Vitamin C than Raw White Sweet Corn.
• Both White Sweet Corn and Dried Beechnuts provide similar amounts of Vitamin B5 per seven ounces.
• Both Raw White Sweet Corn as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for White Sweet Corn vs Dried Beechnuts:

• 7 ounces of White Sweet Corn have more Magnesium, more Phosphorus, 1.3 times more Zinc and 11.5 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 12.4 times more Copper, 4.7 times more Iron, 8.3 times more Manganese, 3.8 times more Potassium and 2.5 times more Sodium than Raw White Sweet Corn.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw White Sweet Corn 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 6.7 times more Energy, 42.4 times more Fat, 31.4 times more Saturated Fat, 106.3 times more Omega 3, 33.9 times more Omega 6, 1.8 times more Carbohydrate and 1.9 times more Protein than Raw White Sweet Corn.
• 7 ounces of White Sweet Corn provide inadequate amounts of Omega 3

Frequently Asked Questions about White Sweet Corn VS Dried Beechnuts

What are the health benefits of White Sweet Corn compared to Dried Beechnuts?

White sweet corn is a good source of fiber, vitamins, and minerals, including vitamin C, folate, and potassium. It is low in fat and calories, making it a healthy option for weight management and overall health. Dried beech nuts, on the other hand, are high in healthy fats, protein, and fiber. They are a good source of antioxidants and minerals like manganese and copper. Both white sweet corn and dried beech nuts can be part of a healthy vegan diet, but they offer different nutritional benefits.

Can I lose weight easier by eating more White Sweet Corn or Dried Beechnuts?

You may have an easier time losing weight by incorporating more white sweet corn into your diet compared to dried beechnuts. White sweet corn is lower in calories and higher 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, which may make it more challenging to lose weight if consumed in large quantities.

Should I eat more White Sweet Corn 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 protein-rich plant foods. White sweet corn is a good source of carbohydrates and fiber, but it is lower in protein compared to dried beech nuts. Dried beech nuts are a good source of plant-based protein, healthy fats, and micronutrients. Including a variety of protein sources such as beans, lentils, tofu, tempeh, nuts, and seeds in your diet can help support muscle growth and recovery.

What is the environmental impact of producing White Sweet Corn compared to Dried Beechnuts?

Producing White Sweet Corn generally has a higher environmental impact compared to Dried Beechnuts. Corn production requires more water, land, and energy, and often involves the use of pesticides and fertilizers. Beechnuts, on the other hand, are a more sustainable option as they require less resources to grow and harvest. Choosing Beechnuts over Corn can help reduce your environmental footprint.