Comparing Nutrients in 7 ounces Green Kiwifruit VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Green Kiwifruit	Dried Beechnuts	Recommended Dietary Allowance
Energy	4.17% 121kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	2.87% 0.49g	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	22.4% 29g	51% 66.5g	130g per day for Men 19-50 years
Sugars	24.6% 18g	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	12% 8.63g	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	% 8.16g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	NA	38g per day for Men 19-50 years
Protein	4.04% 2.26g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.23% 0.68mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	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	12.4% 49.6μg	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	204% 184mg	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	19.3% 2.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.6% 80μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Dried Beechnuts	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	7.7% 0.62mg	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	8.46% 0.19mg	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	9.64% 67.5mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	18.2% 619mg	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	0.4% 5.95mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	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: Green Kiwifruit VS Dried Beechnuts per 7 oz

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

• 7 ounces of Green Kiwifruit have 6 times more Vitamin C than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 11.3 times more Vitamin B1, 14.8 times more Vitamin B2, 2.6 times more Vitamin B3, 5.1 times more Vitamin B5, 10.9 times more Vitamin B6 and 4.5 times more Vitamin B9 than Raw Green Kiwifruit.
• 7 ounces of Green Kiwifruit have insufficient amounts of Vitamin B2
• Both Raw Green Kiwifruit as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Green Kiwifruit vs Dried Beechnuts:

• 7 ounces of Green Kiwifruit have 34 times more Calcium, more Magnesium, more Phosphorus and 12.6 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 5.2 times more Copper, 7.9 times more Iron, 13.7 times more Manganese, 3.3 times more Potassium, 12.7 times more Sodium and 2.6 times more Zinc than Raw Green Kiwifruit.
• 7 ounces of Green Kiwifruit 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 9.4 times more Energy, 96.2 times more Fat, 197.2 times more Saturated Fat, 40.5 times more Omega 3, 74.8 times more Omega 6, 2.3 times more Carbohydrate and 5.4 times more Protein than Raw Green Kiwifruit.
• 7 ounces of Green Kiwifruit provide inadequate amounts of Omega 6

Frequently Asked Questions about Green Kiwifruit VS Dried Beechnuts

What are the health benefits of Green Kiwifruit compared to Dried Beechnuts?

Green kiwifruit is a rich source of vitamin C, fiber, and antioxidants, which can help boost the immune system, improve digestion, and reduce inflammation. Dried beech nuts, on the other hand, are high in healthy fats and protein but can be calorie-dense. It's important to consume them in moderation due to their high calorie content. Overall, green kiwifruit is a more nutrient-dense option compared to dried beech nuts.

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

Eating more green kiwifruit would likely be more beneficial for weight loss compared to dried beechnuts. Green kiwifruit 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 fat, making it easier to overconsume and potentially hinder weight loss efforts.

Should I eat more Green Kiwifruit 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 protein-rich plant foods. Green kiwifruit is a good source of vitamin C and fiber, 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 choice for muscle building. Incorporating a mix of plant-based protein sources like nuts, seeds, legumes, and whole grains into your diet can help support muscle growth and recovery.

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

Producing Green Kiwifruit generally has a lower environmental impact compared to producing Dried Beechnuts. Kiwifruit requires less water, land, and energy to grow, and it produces fewer greenhouse gas emissions. Beechnuts, on the other hand, may require more resources and have a higher carbon footprint due to the processing involved in drying them. Choosing kiwifruit over dried beechnuts can be a more sustainable choice for the environment.