Comparing Nutrients in 7 ounces Grapefruit VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Grapefruit	7%	3%	90%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Grapefruit	Dried Beechnuts	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	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	12.3% 16g	51% 66.5g	130g per day for Men 19-50 years
Sugars	19% 14g	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	5.74% 2.2g	NA	38g per day for Men 19-50 years
Protein	2.23% 1.25g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Grapefruit	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.5mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	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	4.96% 20μg	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	76% 68.3mg	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	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapefruit	Dried Beechnuts	Recommended Dietary Allowance
Calcium	2.4% 24mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.093mg	148% 1.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	2.23% 0.18mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	1.04% 0.024mg	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	2.27% 16mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	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	0% 0mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Grapefruit VS Dried Beechnuts per 7 oz

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

• 7 ounces of Grapefruit have more Vitamin A and 2.2 times more Vitamin C than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 8.4 times more Vitamin B1, 18.6 times more Vitamin B2, 3.5 times more Vitamin B3, 3.3 times more Vitamin B5, 16.3 times more Vitamin B6 and 11.3 times more Vitamin B9 than Raw Grapefruit.
• 7 ounces of Grapefruit have insufficient amounts of Vitamin B2 and Vitamin B3
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Grapefruit as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Grapefruit vs Dried Beechnuts:

• 7 ounces of Grapefruit have 13.8 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 14.3 times more Copper, 27.3 times more Iron, 111.8 times more Manganese, 7.3 times more Potassium, more Sodium and 5.1 times more Zinc than Raw Grapefruit.
• 7 ounces of Grapefruit lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Grapefruit as well as Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Beechnuts contain 18 times more Energy, 500 times more Fat, 408.5 times more Saturated Fat, 340 times more Omega 3, 967.9 times more Omega 6, 4.1 times more Carbohydrate and 9.8 times more Protein than Raw Grapefruit.
• 7 ounces of Grapefruit provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein

Frequently Asked Questions about Grapefruit VS Dried Beechnuts

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

Grapefruit is a rich source of vitamin C, fiber, and antioxidants, which can help support immune function, digestion, and heart health. Dried beech nuts, on the other hand, are high in healthy fats and protein but may be higher in calories and saturated fats compared to grapefruit. It's important to consume a variety of plant-based foods to ensure a well-rounded nutrient intake.

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

Eating more grapefruit may be more beneficial for weight loss compared to dried beechnuts. Grapefruit is low in calories, high in fiber, and contains compounds that may help with weight loss. Dried beechnuts, on the other hand, are higher in calories and fat, which may hinder weight loss efforts. It's important to focus on a balanced diet rich in fruits, vegetables, whole grains, and plant-based proteins for sustainable weight loss.

Should I eat more Grapefruit 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. Dried beech nuts are a good source of protein, healthy fats, and fiber, while grapefruit is a good source of vitamin C and antioxidants. However, for muscle building, it is recommended to include a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains in your diet. Additionally, make sure to consume an adequate amount of calories and protein to support muscle growth and recovery.

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

Grapefruit production generally has a lower environmental impact compared to dried beechnuts. Beechnuts require more resources such as water, land, and energy to produce, while grapefruits have a higher water content and can be grown in a wider range of climates. Additionally, beechnuts may have a higher carbon footprint due to processing and transportation. Overall, choosing grapefruit over dried beechnuts can be a more sustainable choice for the environment.