Comparing Nutrients in 7 ounces Dried Longans VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Longans	6%	1%	93%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Dried Longans	Dried Beechnuts	Recommended Dietary Allowance
Energy	19.6% 568kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	NA	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	NA	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	NA	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	113% 147g	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	NA	NA	38g per day for Men 19-50 years
Protein	17.4% 9.72g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Dried Longans	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.3% 0.99mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	61.7% 55.6mg	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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 Longans	Dried Beechnuts	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	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	134% 10.7mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	21.4% 0.49mg	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	55.6% 389mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	38.4% 1306mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.94% 35g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Longans VS Dried Beechnuts per 7 oz

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

• 7 ounces of Dried Longans have 1.3 times more Vitamin B2 and 1.8 times more Vitamin C than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 7.6 times more Vitamin B1 than Dried Longans.
• Both Dried Longans and Dried Beechnuts provide similar amounts of Vitamin B3 per seven ounces.
• Both Dried Longans as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Dried Longans have 45 times more Calcium, 1.2 times more Copper, 2.2 times more Iron, more Magnesium, more Phosphorus and 1.3 times more Sodium than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 5.4 times more Manganese, 1.5 times more Potassium and 1.6 times more Zinc than Dried Longans.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Longans have 2.2 times more Carbohydrate than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2 times more Energy, 125 times more Fat and 1.3 times more Protein than Dried Longans.

Frequently Asked Questions about Dried Longans VS Dried Beechnuts

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

Dried Longans are a good source of iron, vitamin C, and antioxidants, which can help boost immunity and improve skin health. On the other hand, Dried Beechnuts are high in healthy fats, protein, and fiber, which can support heart health and aid in digestion. Both can be nutritious additions to a balanced vegan diet, but it's important to consume them in moderation due to their calorie and sugar content.

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

Both dried longans and dried beechnuts are calorie-dense foods, so consuming them in large quantities may not necessarily help with weight loss. To lose weight more easily, focus on incorporating a variety of whole plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds into your diet. These foods are nutrient-dense, high in fiber, and can support weight loss when consumed in appropriate portions. Remember to also consider factors such as overall calorie intake, physical activity, and individual dietary needs when aiming to lose weight.

Should I eat more Dried Longans 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 sources. Dried beechnuts are higher in protein compared to dried longans, making them a better choice for muscle building. Additionally, incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains can help support muscle growth and recovery.

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

Dried Longans have a lower environmental impact compared to Dried Beechnuts. Longans require less water, land, and resources to grow, making them a more sustainable option. Additionally, Longans are typically grown in tropical regions, which may have a lower carbon footprint compared to Beechnuts that are often grown in temperate climates.