Comparing Nutrients in 7 ounces Mammy-apple VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Mammy-apple	Dried Beechnuts	Recommended Dietary Allowance
Energy	3.5% 101kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	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	19% 25g	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	15.7% 5.95g	NA	38g per day for Men 19-50 years
Protein	1.77% 0.99g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.2mg	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	6.95% 27.8μg	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	31% 27.8mg	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

	Mammy-apple	Dried Beechnuts	Recommended Dietary Allowance
Calcium	2.2% 22mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	17.4% 1.4mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	NA	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	3.1% 22mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	2.74% 93mg	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	2% 29.8mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.62% 171g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Mammy-apple VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Mammy-apple 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 Mammy-apple vs Dried Beechnuts:

• 7 oz of Dried Beechnuts contain 15.2 times more Vitamin B1, 9.3 times more Vitamin B2, 2.2 times more Vitamin B3, 9 times more Vitamin B5, 6.8 times more Vitamin B6 and 8.1 times more Vitamin B9 than Raw Mammy-apple.
• Both Mammy-apple and Dried Beechnuts provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Mammy-apple have insufficient amounts of Vitamin B1
• Both Raw Mammy-apple as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Mammy-apple vs Dried Beechnuts:

• 7 ounces of Mammy-apple have more Magnesium and 13.1 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 7.8 times more Copper, 3.5 times more Iron, 21.6 times more Potassium, 2.5 times more Sodium and 3.6 times more Zinc than Raw Mammy-apple.
• 7 ounces of Mammy-apple lack sufficient amounts of Potassium and Zinc
• 7 ounces of Dried Beechnuts lack sufficient amounts of Magnesium
• Both Raw Mammy-apple as well as Dried Beechnuts lack sufficient amounts of Calcium and Phosphorus in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Beechnuts contain 11.3 times more Energy, 100 times more Fat, 42.1 times more Saturated Fat, more Omega 3, 232.8 times more Omega 6, 2.7 times more Carbohydrate and 12.4 times more Protein than Raw Mammy-apple.
• 7 ounces of Mammy-apple provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein

Frequently Asked Questions about Mammy-apple VS Dried Beechnuts

What are the health benefits of Mammy-apple compared to Dried Beechnuts?

Mammy-apple, also known as velvet apple, is a tropical fruit rich in vitamins, minerals, and antioxidants that support overall health. It is a good source of vitamin C, fiber, and potassium, which can help boost immunity, aid digestion, and regulate blood pressure. Dried beech nuts, on the other hand, are high in healthy fats, protein, and fiber. They provide a good source of energy and can help with satiety and weight management. Both mammy-apple and dried beech nuts offer unique health benefits, so incorporating a variety of fruits and nuts into your diet can help ensure you are getting a wide range of nutrients.

Can I lose weight easier by eating more Mammy-apple or Dried Beechnuts?

Both mammy-apple and dried beechnuts can be part of a healthy vegan diet for weight loss, as they are low in calories and high in fiber. However, weight loss ultimately comes down to creating a calorie deficit, so it's important to focus on overall portion sizes and food choices rather than relying on specific foods. Incorporating a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds into your diet can help support weight loss while ensuring you are meeting your nutrient needs.

Should I eat more Mammy-apple 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. Mammy-apple and dried beech nuts are both nutritious options, but dried beech nuts are higher in protein and healthy fats, making them a better choice for muscle building. Incorporating a mix of legumes, nuts, seeds, and whole grains into your diet will help support muscle growth and recovery.

What is the environmental impact of producing Mammy-apple compared to Dried Beechnuts?

Mammy-apple has a lower environmental impact compared to dried beechnuts. Mammy-apple is a fruit that typically requires less water, land, and resources to produce compared to nuts like beechnuts. Additionally, fruits generally have a lower carbon footprint than nuts due to differences in production methods and transportation. Choosing mammy-apple over dried beechnuts can help reduce your environmental impact.