Comparing Nutrients in 7 ounces Dried Beechnuts VS Hearts Of Palm

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Hearts Of Palm	9%	2%	89%

Macro Nutrients

	Dried Beechnuts	Hearts Of Palm	Recommended Dietary Allowance
Energy	39.4% 1143kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	39% 51g	130g per day for Men 19-50 years
Sugars	NA	47% 34g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	22% 12.3g	9.57% 5.36g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Hearts Of Palm	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	124% 1.6mg	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	56% 224μg	12% 47.6μg	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	34% 30.8mg	17.6% 16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Hearts Of Palm	Recommended Dietary Allowance
Calcium	0.2% 2mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	142% 1.28mg	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	61% 4.9mg	42% 3.35mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	NA	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	0% 0mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	105% 3584mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	67.3% 7.4mg	11mg per day for Men 19-50 years
Water	0.35% 13g	3.73% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Hearts Of Palm per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Beechnuts versus 7 oz of Hearts Of Palm to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Beechnuts vs Hearts Of Palm:

• 7 ounces of Dried Beechnuts have 6.1 times more Vitamin B1, 2.1 times more Vitamin B2, 4.7 times more Vitamin B9 and 1.9 times more Vitamin C than Hearts Of Palm.
• Both Dried Beechnuts and Hearts Of Palm provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• Both Dried Beechnuts as well as Raw Hearts Of Palm have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Beechnuts vs Hearts Of Palm:

• 7 ounces of Dried Beechnuts have 1.5 times more Iron and 2.7 times more Sodium than Hearts Of Palm.
• While 7 oz of Raw Hearts Of Palm contain more Magnesium, more Phosphorus, 1.8 times more Potassium and 10.4 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Hearts Of Palm contain similar levels of Copper per seven ounces.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Beechnuts as well as Raw Hearts Of Palm lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Beechnuts have 5 times more Energy, 250 times more Fat, 124.3 times more Saturated Fat, 130.8 times more Omega 3, 242 times more Omega 6, 1.3 times more Carbohydrate and 2.3 times more Protein than Hearts Of Palm.
• 7 ounces of Hearts Of Palm provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Dried Beechnuts VS Hearts Of Palm

What are the health benefits of Dried Beechnuts compared to Hearts Of Palm?

Dried Beechnuts are a good source of healthy fats, protein, and fiber, while Hearts of Palm are low in calories and a good source of vitamins and minerals. Both can be part of a healthy vegan diet, but it's important to consume a variety of plant-based foods to ensure you're getting a wide range of nutrients.

Can I lose weight easier by eating more Dried Beechnuts or Hearts Of Palm?

Both dried beech nuts and hearts of palm are nutrient-dense foods, but hearts of palm are lower in calories and higher in fiber compared to dried beech nuts. Therefore, incorporating hearts of palm into your diet may be more beneficial for weight loss due to their lower calorie content and higher fiber content, which can help you feel full and satisfied with fewer calories.

Should I eat more Dried Beechnuts or more Hearts Of Palm to gain more muscles while training consistently?

To gain more muscles while training consistently, it's important to focus on consuming adequate protein. Hearts of palm are a good source of fiber and certain vitamins, but they are low in protein. Dried beech nuts, on the other hand, are higher in protein and healthy fats, making them a better choice for muscle building. Incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains into your diet can help support muscle growth.

What is the environmental impact of producing Dried Beechnuts compared to Hearts Of Palm?

Dried beech nuts have a lower environmental impact compared to hearts of palm. Beechnuts are a more sustainable option as they are a natural product that does not require intensive farming practices or deforestation. Hearts of palm, on the other hand, are typically harvested from palm trees, which can contribute to deforestation and habitat destruction. Choosing beech nuts over hearts of palm can help reduce environmental impact and support sustainable food choices.