Comparing Nutrients in 7 ounces Dried Leeks VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Leeks	16%	5%	79%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Dried Leeks	Dried Beechnuts	Recommended Dietary Allowance
Energy	22% 637kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.55g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	85.7% 1.37g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.93g	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	114% 148g	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	54.3% 20.6g	NA	38g per day for Men 19-50 years
Protein	54% 30g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Dried Leeks	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.6mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	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	182% 726μg	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	260% 234mg	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	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

	Dried Leeks	Dried Beechnuts	Recommended Dietary Allowance
Calcium	71.4% 714mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	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	189% 15mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	76% 319mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	227% 5.23mg	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	98% 687mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	140% 4763mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	NA	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Leeks VS Dried Beechnuts per 7 oz

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

• 7 ounces of Dried Leeks have 2.6 times more Vitamin B1, 4 times more Vitamin B3, 1.8 times more Vitamin B6, 3.2 times more Vitamin B9 and 7.6 times more Vitamin C than Dried Beechnuts.
• Both Dried Leeks and Dried Beechnuts provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• Both Freeze-dried Leeks as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Leeks vs Dried Beechnuts:

• 7 ounces of Dried Leeks have 360 times more Calcium, 3.1 times more Iron, more Magnesium, 2 times more Manganese, more Phosphorus, 2.4 times more Potassium and 1.8 times more Zinc than Dried Beechnuts.
• Both Dried Leeks and Dried Beechnuts contain similar levels of Copper and Sodium per seven ounces.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Leeks have 2.2 times more Carbohydrate and 2.5 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.8 times more Energy, 23.8 times more Fat, 20.5 times more Saturated Fat, 2.5 times more Omega 3 and 39.1 times more Omega 6 than Freeze-dried Leeks.

Frequently Asked Questions about Dried Leeks VS Dried Beechnuts

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

Dried leeks are a good source of vitamins A, C, and K, as well as minerals like iron and manganese. They also contain dietary fiber which is beneficial for digestion. On the other hand, dried beechnuts are rich in healthy fats, protein, and antioxidants. Both can be nutritious additions to a vegan diet, but it's important to consume them in moderation due to their calorie content.

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

Both dried leeks and dried beech nuts can be part of a healthy diet, but when it comes to weight loss, it's important to focus on overall calorie intake and nutrient density. Dried leeks are low in calories and high in fiber, which can help you feel full and satisfied, potentially aiding in weight loss. Dried beech nuts, on the other hand, are higher in calories and fats, so they should be consumed in moderation. Ultimately, weight loss is achieved by creating a calorie deficit, so incorporating a variety of nutrient-dense foods and being mindful of portion sizes is key.

Should I eat more Dried Leeks 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 adequate protein. Dried Beechnuts are a better source of protein compared to Dried Leeks. Beechnuts are also rich in healthy fats and fiber, making them a good option for muscle building. However, it is important to consume a variety of plant-based protein sources to ensure you are getting all essential amino acids.

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

Dried leeks have a lower environmental impact compared to dried beechnuts. Leeks require less water, land, and resources to grow, making them a more sustainable option. Additionally, leeks are typically grown locally in many regions, reducing transportation emissions. Beechnuts, on the other hand, may require more resources and have a higher carbon footprint due to the specific conditions needed for beech trees to thrive.