Comparing Nutrients in 7 ounces Figs VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Figs	4%	3%	93%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Figs	Dried Beechnuts	Recommended Dietary Allowance
Energy	5.06% 147kcal	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	0.37% 0.12g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	29.3% 38g	51% 66.5g	130g per day for Men 19-50 years
Sugars	44.5% 32.3g	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	15% 5.75g	NA	38g per day for Men 19-50 years
Protein	2.66% 1.5g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Figs	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	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	7.63% 0.099mg	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	12% 0.6mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	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	2.98% 12μg	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	4.4% 3.97mg	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	1.46% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.77% 9.33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs	Dried Beechnuts	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	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	9.18% 0.73mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	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	3.97% 27.8mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	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	0.13% 2mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.24% 157g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Figs VS Dried Beechnuts per 7 oz

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

• 7 oz of Dried Beechnuts contain 5.1 times more Vitamin B1, 7.4 times more Vitamin B2, 2.2 times more Vitamin B3, 3.1 times more Vitamin B5, 6.1 times more Vitamin B6, 18.8 times more Vitamin B9 and 7.8 times more Vitamin C than Raw Figs.
• 7 ounces of Figs have insufficient amounts of Vitamin B9
• Both Raw Figs as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Figs vs Dried Beechnuts:

• 7 ounces of Figs have 35 times more Calcium, more Magnesium, more Phosphorus and 12 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 9.6 times more Copper, 6.6 times more Iron, 10.5 times more Manganese, 4.4 times more Potassium, 38 times more Sodium and 2.4 times more Zinc than Raw Figs.
• 7 ounces of Figs lack sufficient amounts of Zinc
• 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 7.8 times more Energy, 166.7 times more Fat, 95.3 times more Saturated Fat, more Omega 3, 127.7 times more Omega 6, 1.7 times more Carbohydrate and 8.3 times more Protein than Raw Figs.
• 7 ounces of Figs provide inadequate amounts of Omega 3, Omega 6 and Protein

Frequently Asked Questions about Figs VS Dried Beechnuts

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

Figs are a good source of dietary fiber, vitamins, and minerals such as potassium and magnesium. They also contain antioxidants that may help reduce inflammation and improve heart health. Dried beech nuts, on the other hand, are high in healthy fats and protein, but they are also calorie-dense. Figs may be a better option for overall health due to their fiber content and lower calorie density.

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

Both figs and dried beechnuts can be part of a healthy diet, but when it comes to weight loss, it ultimately depends on your overall calorie intake and the balance of nutrients in your diet. Figs are lower in calories and higher in fiber, which can help with satiety and weight management. Dried beechnuts, on the other hand, are higher in calories and fat, so portion control is important. It's best to focus on a variety of whole plant foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds, to support weight loss and overall health.

Should I eat more Figs 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. Both figs and dried beech nuts are nutritious options, but dried beech nuts are higher in protein and healthy fats, making them a better choice for muscle building. Incorporating a mix of nuts, seeds, legumes, and whole grains into your diet will help support muscle growth and recovery.

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

Figs have a lower environmental impact compared to dried beechnuts. Figs require less water, land, and resources to produce, making them a more sustainable option. Additionally, fig trees help prevent soil erosion and require fewer pesticides compared to beechnut trees.