Comparing Nutrients in 7 ounces Java-plum VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Java-plum	4%	3%	93%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Java-plum	Dried Beechnuts	Recommended Dietary Allowance
Energy	4.1% 119kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	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	23.8% 31g	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	NA	NA	38g per day for Men 19-50 years
Protein	2.55% 1.43g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Java-plum	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.99% 0.012mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.22% 0.52mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	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	NA	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	31.5% 28.4mg	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

	Java-plum	Dried Beechnuts	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	NA	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	4.7% 0.38mg	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	NA	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	4.8% 33.7mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	4.6% 157mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	NA	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.46% 165g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Java-plum VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Java-plum 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 Java-plum vs Dried Beechnuts:

• 7 oz of Dried Beechnuts contain 50.7 times more Vitamin B1, 30.9 times more Vitamin B2, 3.4 times more Vitamin B3 and 18 times more Vitamin B6 than Raw Java-plum.
• Both Java-plum and Dried Beechnuts provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Java-plum have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Raw Java-plum as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Java-plum vs Dried Beechnuts:

• 7 ounces of Java-plum have more Magnesium, more Phosphorus and 12.6 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 12.9 times more Iron, 12.9 times more Potassium and 2.7 times more Sodium than Raw Java-plum.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Java-plum 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 9.6 times more Energy, 217.4 times more Fat, 2.2 times more Carbohydrate and 8.6 times more Protein than Raw Java-plum.
• 7 ounces of Java-plum provide inadequate amounts of Protein

Frequently Asked Questions about Java-plum VS Dried Beechnuts

What are the health benefits of Java-plum compared to Dried Beechnuts?

Java-plum, also known as Jamun, is rich in antioxidants, vitamins, and minerals that support overall health. It is low in calories and high in fiber, making it beneficial for digestion and weight management. Dried Beechnuts are also nutritious, containing healthy fats, protein, and fiber. However, they are higher in calories and fat compared to Java-plum. Both can be part of a healthy diet, but Java-plum may be a better option for those looking to manage their weight and improve digestion.

Can I lose weight easier by eating more Java-plum or Dried Beechnuts?

Both java-plums and dried beech nuts can be part of a healthy diet for weight loss due to their nutrient content and fiber. However, it's important to focus on overall calorie intake and a balanced diet with a variety of fruits, vegetables, whole grains, and plant-based proteins to support weight loss. Additionally, portion control and regular physical activity are key factors in achieving weight loss goals.

Should I eat more Java-plum 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 Java-plums and Dried Beechnuts are nutritious options, but Dried Beechnuts are higher in protein and healthy fats, making them a better choice for muscle building. Incorporating a mix of plant-based proteins such as beans, lentils, nuts, seeds, and whole grains will help support muscle growth and overall health.

What is the environmental impact of producing Java-plum compared to Dried Beechnuts?

The environmental impact of producing Java-plum is generally lower compared to Dried Beechnuts. Java-plums are typically grown in tropical regions and require less water and resources to cultivate. On the other hand, Dried Beechnuts may have a higher environmental impact due to the energy-intensive drying process involved in their production. Overall, choosing Java-plum over Dried Beechnuts can be a more sustainable option for reducing environmental impact.