Comparing Nutrients in 7 ounces Durian VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Durian	4%	30%	66%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Durian	Dried Beechnuts	Recommended Dietary Allowance
Energy	10% 292kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	NA	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	NA	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	41.4% 53.8g	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	20% 7.54g	NA	38g per day for Men 19-50 years
Protein	5.2% 2.9g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Durian	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.2% 0.63mg	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	18% 71.4μg	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	43.4% 39mg	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Durian	Dried Beechnuts	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	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	10.7% 0.85mg	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	28% 0.64mg	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	11% 77.4mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	3.5% 129g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Durian VS Dried Beechnuts per 7 oz

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

• 7 ounces of Durian have 1.2 times more Vitamin B1, 1.2 times more Vitamin B3 and 1.3 times more Vitamin C than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.9 times more Vitamin B2, 4 times more Vitamin B5, 2.2 times more Vitamin B6 and 3.1 times more Vitamin B9 than Raw or Frozen Durian.
• Both Raw or Frozen Durian as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Durian vs Dried Beechnuts:

• 7 ounces of Durian have more Magnesium and more Phosphorus than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 3.2 times more Copper, 5.7 times more Iron, 4.1 times more Manganese, 2.3 times more Potassium, 19 times more Sodium and 1.3 times more Zinc than Raw or Frozen Durian.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw or Frozen Durian 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 3.9 times more Energy, 9.4 times more Fat and 4.2 times more Protein than Raw or Frozen Durian.
• Both Durian and Dried Beechnuts offer comparable quantities of Carbohydrate per seven ounces.

Frequently Asked Questions about Durian VS Dried Beechnuts

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

Durian is a tropical fruit that is rich in vitamins, minerals, and fiber, making it a good source of energy and promoting digestive health. On the other hand, dried beech nuts are high in healthy fats, protein, and antioxidants, which can support heart health and provide a good source of energy. Both foods offer unique health benefits, so incorporating a variety of plant-based foods in your diet can help ensure you are getting a wide range of nutrients.

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

Both durian and dried beech nuts are calorie-dense foods, so consuming them in large quantities may not necessarily help with weight loss. For weight loss, it is important to focus on a balanced diet that includes plenty of fruits, vegetables, whole grains, and legumes, while also being mindful of portion sizes and overall calorie intake. Incorporating a variety of nutrient-dense foods and staying active are key factors in achieving and maintaining a healthy weight.

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

Both durian and dried beech nuts can be good sources of plant-based protein for muscle building. However, durian is higher in calories and carbohydrates, which can provide energy for your workouts. Dried beech nuts are higher in protein and healthy fats, which are essential for muscle repair and growth. It's important to have a balanced diet that includes a variety of plant-based protein sources to support your muscle-building goals.

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

Durian production has a higher environmental impact compared to dried beechnuts due to factors such as land use, water consumption, and greenhouse gas emissions. Durian trees require more land to grow and are often cultivated in tropical regions, leading to deforestation. Additionally, durian cultivation can require significant amounts of water, contributing to water scarcity in some areas. On the other hand, dried beechnuts are typically grown in temperate regions and have a lower water and land footprint. Overall, choosing dried beechnuts over durian can help reduce environmental impact.