Comparing Nutrients in 7 ounces Butterhead Lettuce VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Butterhead Lettuce	33%	12%	55%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Butterhead Lettuce	Dried Beechnuts	Recommended Dietary Allowance
Energy	0.89% 25.8kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	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	10.3% 0.16g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	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	3.4% 4.43g	51% 66.5g	130g per day for Men 19-50 years
Sugars	2.57% 1.87g	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	1.4% 1g	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	% 0.85g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.74% 2.2g	NA	38g per day for Men 19-50 years
Protein	4.8% 2.68g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	36.6% 329μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.43% 0.11mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	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	36.2% 145μg	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	8.16% 7.34mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	169% 203μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Dried Beechnuts	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	3.53% 0.032mg	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	30.8% 2.46mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.36mg	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	9.36% 65.5mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	5.13% 190g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Butterhead Lettuce VS Dried Beechnuts per 7 oz

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

• 7 ounces of Butterhead Lettuce have more Vitamin A than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 5.3 times more Vitamin B1, 6 times more Vitamin B2, 2.5 times more Vitamin B3, 6.2 times more Vitamin B5, 8.3 times more Vitamin B6, 1.5 times more Vitamin B9 and 4.2 times more Vitamin C than Raw Butterhead Lettuce.
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Butterhead Lettuce as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Butterhead Lettuce vs Dried Beechnuts:

• 7 ounces of Butterhead Lettuce have 35 times more Calcium, more Magnesium, more Phosphorus and 14.5 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 41.9 times more Copper, 2 times more Iron, 7.5 times more Manganese, 4.3 times more Potassium, 7.6 times more Sodium and 1.8 times more Zinc than Raw Butterhead Lettuce.
• 7 ounces of Butterhead Lettuce lack sufficient amounts of Copper and 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 44.3 times more Energy, 227.3 times more Fat, 197.2 times more Saturated Fat, 20.5 times more Omega 3, 540.9 times more Omega 6, 15 times more Carbohydrate and 4.6 times more Protein than Raw Butterhead Lettuce.
• 7 ounces of Butterhead Lettuce provide inadequate amounts of Energy, Omega 6 and Carbohydrate

Frequently Asked Questions about Butterhead Lettuce VS Dried Beechnuts

What are the health benefits of Butterhead Lettuce compared to Dried Beechnuts?

Butterhead lettuce is a great source of vitamins A, C, and K, as well as folate and fiber. It is low in calories and high in water content, making it a hydrating and nutrient-dense option. Dried beech nuts, on the other hand, are high in healthy fats and protein, but they are also calorie-dense and may not offer the same range of vitamins and minerals as lettuce. In terms of health benefits, butterhead lettuce is a better choice for hydration, vitamins, and fiber, while dried beech nuts can be a good source of healthy fats and protein.

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

Both Butterhead Lettuce and Dried Beechnuts can be part of a healthy diet for weight loss, but they have different nutritional profiles. Butterhead Lettuce is low in calories and high in water content, making it a great option for adding volume to your meals without adding a lot of calories. Dried Beechnuts, on the other hand, are higher in calories and fat, so they should be consumed in moderation. To lose weight more easily, focus on incorporating a variety of whole plant foods like fruits, vegetables, whole grains, legumes, nuts, and seeds into your diet, while being mindful of portion sizes and overall calorie intake.

Should I eat more Butterhead Lettuce 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. Butterhead lettuce is low in protein, so it would be more beneficial to include dried beech nuts in your diet as they are a good source of plant-based protein. Additionally, incorporating other protein-rich foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains will help support muscle growth and recovery.

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

Producing Butterhead Lettuce generally has a lower environmental impact compared to Dried Beechnuts. Lettuce requires less water, land, and resources to grow, while also producing fewer greenhouse gas emissions. Beechnuts, on the other hand, may have a higher impact due to the energy-intensive process of drying and packaging. Choosing locally grown and organic options can further reduce the environmental footprint of both food choices.