Comparing Nutrients in 7 ounces White Grapefruit VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
White Grapefruit	7%	2%	91%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	White Grapefruit	Dried Beechnuts	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	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	13% 16.7g	51% 66.5g	130g per day for Men 19-50 years
Sugars	20% 14.5g	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	5.74% 2.2g	NA	38g per day for Men 19-50 years
Protein	2.45% 1.37g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	White Grapefruit	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	6.1% 0.073mg	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	3.34% 0.53mg	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	6.56% 0.085mg	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	73.4% 66mg	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

	White Grapefruit	Dried Beechnuts	Recommended Dietary Allowance
Calcium	2.4% 24mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	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	1.5% 0.12mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	1.12% 0.026mg	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	8.64% 294mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	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	4.85% 180g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: White Grapefruit VS Dried Beechnuts per 7 oz

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

• 7 ounces of White Grapefruit have 2.1 times more Vitamin C than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 8.2 times more Vitamin B1, 18.6 times more Vitamin B2, 3.3 times more Vitamin B3, 3.3 times more Vitamin B5, 15.9 times more Vitamin B6 and 11.3 times more Vitamin B9 than Raw White Grapefruit.
• 7 ounces of White Grapefruit have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw White Grapefruit as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for White Grapefruit vs Dried Beechnuts:

• 7 ounces of White Grapefruit have more Magnesium and 13.7 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 13.4 times more Copper, 41 times more Iron, 103.2 times more Manganese, 6.9 times more Potassium, more Sodium and 5.1 times more Zinc than Raw White Grapefruit.
• 7 ounces of White Grapefruit lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Dried Beechnuts lack sufficient amounts of Magnesium
• Both Raw White Grapefruit as well as Dried Beechnuts lack sufficient amounts of Calcium and Phosphorus in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Beechnuts contain 17.5 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 times more Carbohydrate and 9 times more Protein than Raw White Grapefruit.
• 7 ounces of White Grapefruit provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein

Frequently Asked Questions about White Grapefruit VS Dried Beechnuts

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

White grapefruit is a good source of vitamin C, fiber, and antioxidants, which can help support immune function, digestion, and overall health. Dried beech nuts, on the other hand, are high in healthy fats, protein, and minerals like manganese and copper. Both can be part of a healthy diet, but it's important to consume them in moderation due to their calorie and nutrient content.

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

White grapefruit would be a better option for weight loss compared to dried beechnuts. White grapefruit is low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Dried beechnuts, on the other hand, are calorie-dense and high in fats, which can hinder weight loss efforts if consumed in large quantities.

Should I eat more White 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 and healthy fats, making them a great option for muscle building. White grapefruit, on the other hand, is low in protein and may not be as effective for muscle growth. It is recommended to include a combination of protein-rich foods such as beans, lentils, tofu, tempeh, nuts, and seeds in your diet to support muscle development.

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

White grapefruit has a lower environmental impact compared to dried beechnuts. Grapefruit production requires less water, land, and resources, making it a more sustainable option. Beechnuts, on the other hand, may have a higher carbon footprint due to the processing and transportation involved in drying them. Choosing grapefruit over dried beechnuts can help reduce your environmental impact.