Comparing Nutrients in 7 ounces Kale VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Kale	Dried Beechnuts	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	3.05% 2.96g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	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	6.75% 8.77g	51% 66.5g	130g per day for Men 19-50 years
Sugars	2.7% 1.96g	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	1.12% 0.81g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	21.4% 8.14g	NA	38g per day for Men 19-50 years
Protein	10.3% 5.8g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Kale	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	53% 478μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.7% 0.22mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.4% 0.29mg	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	30.8% 123μg	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	206% 185mg	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	8.73% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	644% 773μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Dried Beechnuts	Recommended Dietary Allowance
Calcium	50.4% 504mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	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	39.7% 3.18mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	79.4% 1.83mg	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	15.6% 109mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	20.3% 691mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	7% 105mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.8% 178g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Kale VS Dried Beechnuts per 7 oz

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

• 7 ounces of Kale have more Vitamin A, 1.3 times more Vitamin B3 and 6 times more Vitamin C than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.7 times more Vitamin B1, 2.5 times more Vitamin B5, 4.7 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Kale.
• Both Kale and Dried Beechnuts provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Kale as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Kale vs Dried Beechnuts:

• 7 ounces of Kale have 254 times more Calcium, more Magnesium, more Phosphorus, 1.4 times more Sodium and 13.6 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 12.6 times more Copper, 1.5 times more Iron, 1.5 times more Manganese and 2.9 times more Potassium than Raw Kale.
• Both Kale and Dried Beechnuts contain similar levels of Zinc per seven ounces.
• 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 16.5 times more Energy, 33.6 times more Fat, 32.1 times more Saturated Fat, 4.5 times more Omega 3, 63.2 times more Omega 6, 7.6 times more Carbohydrate and 2.1 times more Protein than Raw Kale.
• 7 ounces of Kale provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Kale VS Dried Beechnuts

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

Kale is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as minerals like calcium and iron. It is also a good source of antioxidants and fiber, which can help support overall health and digestion. Dried beech nuts, on the other hand, are high in healthy fats and protein but may not offer the same range of vitamins and minerals as kale. Both can be part of a balanced vegan diet, but kale may offer a wider array of health benefits due to its nutrient profile.

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

You may find it easier to lose weight by incorporating more kale into your diet rather than dried beechnuts. Kale 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 higher in calories and fat, which may make it more challenging to lose weight if consumed in large quantities.

Should I eat more Kale or more Dried Beechnuts to gain more muscles while training consistently?

To gain more muscle while training consistently, it is important to focus on consuming adequate protein. Kale is a nutrient-dense leafy green vegetable that is low in calories and high in vitamins and minerals, but it 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 beans, lentils, tofu, tempeh, nuts, and seeds into your diet can help support muscle growth and recovery.

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

Kale has a lower environmental impact compared to dried beechnuts. Kale requires less water, land, and resources to grow, making it a more sustainable option. Additionally, kale is typically grown locally in many regions, reducing the carbon footprint associated with transportation.