Comparing Nutrients in 7 ounces Red Leaf Lettuce VS Dried Beechnuts

Macros Ratio

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

Macro Nutrients

	Red Leaf 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	0.17% 0.056g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	10% 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	3.45% 4.5g	51% 66.5g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	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	0.77% 0.56g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.7% 1.8g	NA	38g per day for Men 19-50 years
Protein	4.7% 2.64g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Red Leaf Lettuce	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	82.7% 744μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	18% 71.4μg	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% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	232% 278μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Leaf Lettuce	Dried Beechnuts	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	6.17% 0.056mg	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	29.8% 2.4mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	17.5% 0.4mg	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	7.94% 55.6mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	11% 371mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	NA	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	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: Red Leaf Lettuce VS Dried Beechnuts per 7 oz

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

• 7 ounces of Red Leaf Lettuce have more Vitamin A than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 4.8 times more Vitamin B1, 4.8 times more Vitamin B2, 2.7 times more Vitamin B3, 6.4 times more Vitamin B5, 6.8 times more Vitamin B6, 3.1 times more Vitamin B9 and 4.2 times more Vitamin C than Raw Red Leaf Lettuce.
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Red Leaf Lettuce as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Red Leaf Lettuce vs Dried Beechnuts:

• 7 ounces of Red Leaf Lettuce have 33 times more Calcium, more Magnesium, more Phosphorus and 14.5 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 23.9 times more Copper, 2.1 times more Iron, 6.6 times more Manganese, 5.4 times more Potassium, 1.5 times more Sodium and 1.8 times more Zinc than Raw Red Leaf Lettuce.
• 7 ounces of Red Leaf Lettuce 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 44.3 times more Energy, 227.3 times more Fat, 204.3 times more Saturated Fat, 21 times more Omega 3, 540.9 times more Omega 6, 14.8 times more Carbohydrate and 4.7 times more Protein than Raw Red Leaf Lettuce.
• 7 ounces of Red Leaf Lettuce provide inadequate amounts of Energy, Omega 6 and Carbohydrate

Frequently Asked Questions about Red Leaf Lettuce VS Dried Beechnuts

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

Red leaf lettuce is a nutrient-dense leafy green that is low in calories and high in vitamins A, K, and C, as well as antioxidants. It is also a good source of fiber and folate. Dried beech nuts, on the other hand, are high in calories and fat, making them a less healthy option. Red leaf lettuce is a better choice for overall health and nutrition compared to dried beech nuts.

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

Red leaf lettuce would be a better option for weight loss as it is low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Dried beech nuts, on the other hand, are higher in calories and fat, which may make it harder to lose weight if consumed in large quantities.

Should I eat more Red Leaf 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. Red leaf 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 can help support muscle growth and recovery.

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

Red leaf lettuce has a lower environmental impact compared to dried beechnuts. Lettuce requires less water, land, and resources to grow, making it a more sustainable option. Additionally, lettuce production produces fewer greenhouse gas emissions compared to beechnut production, making it a more environmentally friendly choice.