Comparing Nutrients in 7 ounces Iceberg Lettuce VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Iceberg Lettuce	22%	8%	70%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Iceberg Lettuce	Dried Beechnuts	Recommended Dietary Allowance
Energy	0.96% 27.8kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	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	4.53% 5.9g	51% 66.5g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	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	2.74% 2g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 0.099g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	NA	38g per day for Men 19-50 years
Protein	3.2% 1.8g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	5.5% 49.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	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	1.53% 0.24mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	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	14.4% 57.5μg	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	6.17% 5.56mg	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	40% 48μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Dried Beechnuts	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	5.5% 0.05mg	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	10% 0.81mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	10.8% 0.25mg	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	5.67% 39.7mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	8.23% 280mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	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: Iceberg Lettuce VS Dried Beechnuts per 7 oz

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

• 7 ounces of Iceberg Lettuce have more Vitamin A than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 7.4 times more Vitamin B1, 14.8 times more Vitamin B2, 7.1 times more Vitamin B3, 10.2 times more Vitamin B5, 16.3 times more Vitamin B6, 3.9 times more Vitamin B9 and 5.5 times more Vitamin C than Raw Iceberg Lettuce.
• 7 ounces of Iceberg Lettuce have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Iceberg Lettuce as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Iceberg Lettuce have more Phosphorus and 14.5 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 26.8 times more Copper, 6 times more Iron, 10.7 times more Manganese, 7.2 times more Potassium, 3.8 times more Sodium and 2.4 times more Zinc than Raw Iceberg Lettuce.
• 7 ounces of Iceberg Lettuce lack sufficient amounts of Zinc
• 7 ounces of Dried Beechnuts lack sufficient amounts of Phosphorus
• Both Raw Iceberg Lettuce as well as Dried Beechnuts lack sufficient amounts of Calcium and Magnesium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Beechnuts contain 41.1 times more Energy, 357.1 times more Fat, 317.7 times more Saturated Fat, 32.7 times more Omega 3, 875.7 times more Omega 6, 11.3 times more Carbohydrate and 6.9 times more Protein than Raw Iceberg Lettuce.
• 7 ounces of Iceberg Lettuce provide inadequate amounts of Energy, Omega 6 and Protein

Frequently Asked Questions about Iceberg Lettuce VS Dried Beechnuts

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

Iceberg lettuce is low in calories and a good source of vitamins A and K, as well as water content which can help with hydration. Dried beech nuts, on the other hand, are high in healthy fats, protein, and fiber. They also contain important nutrients like vitamin E and manganese. Both can be part of a healthy diet, but beech nuts provide more protein and healthy fats compared to iceberg lettuce.

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

You can lose weight easier by eating more Iceberg Lettuce as it is low in calories and high in water content, making it a great option for weight loss. Dried Beechnuts, on the other hand, are higher in calories and fats, so they should be consumed in moderation if you are looking to lose weight.

Should I eat more Iceberg 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 plant-based protein sources. Dried beech nuts are a good source of protein and healthy fats, while iceberg lettuce is low in protein and calories. Therefore, it would be more beneficial to include dried beech nuts in your diet to support muscle growth and recovery. Additionally, incorporating a variety of protein-rich plant foods such as legumes, nuts, seeds, tofu, and whole grains can help you meet your protein needs for muscle building.

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

Producing Iceberg Lettuce has a higher environmental impact compared to Dried Beechnuts. Lettuce requires more water, land, and energy to grow, leading to increased greenhouse gas emissions and water usage. Dried Beechnuts have a lower environmental footprint as they require less resources to cultivate. Choosing plant-based foods like Dried Beechnuts can help reduce your carbon footprint and support sustainability.