Comparing Nutrients in 7 ounces Endive VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Endive	25%	9%	66%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Endive	Dried Beechnuts	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	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	5.1% 6.65g	51% 66.5g	130g per day for Men 19-50 years
Sugars	0.68% 0.5g	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	16% 6.15g	NA	38g per day for Men 19-50 years
Protein	4.43% 2.5g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Endive	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	24% 214μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	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	35.7% 1.8mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	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	70.4% 282μg	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	14.3% 13mg	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	5.82% 0.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	382% 458μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Endive	Dried Beechnuts	Recommended Dietary Allowance
Calcium	10.3% 103mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	20.6% 1.65mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	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	7.94% 55.6mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	5.03% 186g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Endive VS Dried Beechnuts per 7 oz

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

• 7 ounces of Endive have more Vitamin A and 1.3 times more Vitamin B9 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 3.8 times more Vitamin B1, 4.9 times more Vitamin B2, 2.2 times more Vitamin B3, 34.2 times more Vitamin B6 and 2.4 times more Vitamin C than Raw Endive.
• Both Endive and Dried Beechnuts provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Endive have insufficient amounts of Vitamin B6
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Endive as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Endive vs Dried Beechnuts:

• 7 ounces of Endive have 52 times more Calcium, more Magnesium, more Phosphorus, 2.2 times more Zinc and 14.2 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 6.8 times more Copper, 3 times more Iron, 3.2 times more Manganese, 3.2 times more Potassium and 1.7 times more Sodium than Raw Endive.
• 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 33.9 times more Energy, 250 times more Fat, 119.1 times more Saturated Fat, 130.8 times more Omega 3, 245.2 times more Omega 6, 10 times more Carbohydrate and 5 times more Protein than Raw Endive.
• 7 ounces of Endive provide inadequate amounts of Energy, Omega 3 and Omega 6

Frequently Asked Questions about Endive VS Dried Beechnuts

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

Endive is a low-calorie vegetable that is rich in fiber, vitamins A and K, and antioxidants. It can support digestive health, promote healthy skin, and boost immunity. Dried beech nuts, on the other hand, are high in healthy fats, protein, and essential minerals like manganese and copper. They can provide energy, support muscle function, and promote heart health. Both endive and dried beech nuts offer unique health benefits, so incorporating a variety of plant-based foods in your diet is important for overall health and nutrition.

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

Endive would be a better option for weight loss as it is low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Dried beech nuts, on the other hand, are higher in calories and fat, which may not be as conducive to weight loss.

Should I eat more Endive 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. Endive is a low-calorie leafy green vegetable that is not a significant source of protein. Dried beech nuts, on the other hand, are higher in protein and healthy fats, making them a better option for muscle building. Incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains will help support muscle growth and recovery.

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

Endive has a lower environmental impact compared to dried beechnuts. Endive is a leafy green vegetable that requires less water, land, and resources to grow compared to beechnuts. Additionally, beechnuts are often imported and require transportation, leading to a higher carbon footprint. Choosing endive over dried beechnuts can be a more sustainable choice for the environment.