Comparing Nutrients in 7 ounces Dried Beechnuts VS Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Hazelnuts	9%	81%	10%

Macro Nutrients

	Dried Beechnuts	Hazelnuts	Recommended Dietary Allowance
Energy	39.4% 1143kcal	43% 1246kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	124% 121g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	27.7% 8.86g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	91% 15.5g	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	25.5% 33g	130g per day for Men 19-50 years
Sugars	NA	12% 8.6g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 8.33g	g per day for Men 19-50 years
Fiber	NA	50.7% 19.2g	38g per day for Men 19-50 years
Protein	22% 12.3g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Hazelnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	36.4% 1.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	86% 1.1mg	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	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	34% 30.8mg	14% 12.5mg	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	199% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.5% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Hazelnuts	Recommended Dietary Allowance
Calcium	0.2% 2mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	380% 3.42mg	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	117% 9.33mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	77% 323mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	533% 12.3mg	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	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	39.7% 1349mg	3400mg per day for Men 19-50 years
Selenium	NA	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	44% 4.86mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.28% 10.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Hazelnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Dried Beechnuts vs Hazelnuts:

• 7 ounces of Dried Beechnuts have 3.3 times more Vitamin B2, 1.2 times more Vitamin B6 and 2.5 times more Vitamin C than Hazelnuts.
• While 7 oz of Hazelnuts contain 2.1 times more Vitamin B1 and 2.1 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Hazelnuts provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• Both Dried Beechnuts as well as Hazelnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Beechnuts vs Hazelnuts:

• 7 ounces of Dried Beechnuts have 1.5 times more Potassium and more Sodium than Hazelnuts.
• While 7 oz of Hazelnuts contain 114 times more Calcium, 2.6 times more Copper, 1.9 times more Iron, more Magnesium, 4.6 times more Manganese, more Phosphorus and 6.8 times more Zinc than Dried Beechnuts.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Beechnuts have 1.3 times more Saturated Fat, 19.5 times more Omega 3, 2.3 times more Omega 6 and 2 times more Carbohydrate than Hazelnuts.
• While 7 oz of Hazelnuts contain 2.4 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Hazelnuts offer comparable quantities of Energy and Fat per seven ounces.

Frequently Asked Questions about Dried Beechnuts VS Hazelnuts

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

Dried beech nuts are rich in healthy fats, fiber, and antioxidants, which can support heart health, improve digestion, and reduce inflammation. Hazelnuts are also a good source of healthy fats and antioxidants, but they are higher in vitamin E and folate, which can support skin health and fetal development. Both nuts are nutritious options, but hazelnuts may offer slightly more health benefits due to their higher vitamin and mineral content.

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

Both dried beech nuts and hazelnuts are high in healthy fats and calories, which can contribute to weight gain if consumed in excess. 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 help you feel full and satisfied while supporting weight loss. Remember to practice portion control and balance your meals to achieve your weight loss goals effectively.

Should I eat more Dried Beechnuts or more Hazelnuts to gain more muscles while training consistently?

Both dried beechnuts and hazelnuts are nutritious options for gaining muscle while training consistently. However, hazelnuts are higher in protein and healthy fats, making them a better choice for muscle building. Additionally, hazelnuts are a good source of vitamin E, which can help reduce exercise-induced oxidative stress. Incorporating a variety of nuts and seeds into your diet can provide a well-rounded source of plant-based protein and essential nutrients to support muscle growth.

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

Dried beech nuts have a lower environmental impact compared to hazelnuts. Beech trees are native to many regions and require minimal resources to grow, while hazelnut trees often require more water and care. Additionally, beech nuts are typically foraged rather than cultivated, further reducing their environmental footprint.