Comparing Nutrients in 7 ounces Dried Beechnuts VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Pecans	5%	88%	7%

Macro Nutrients

	Dried Beechnuts	Pecans	Recommended Dietary Allowance
Energy	39.4% 1143kcal	47.3% 1371kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	147% 143g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	38.3% 12.3g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	122% 1.96g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	241% 41g	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	21% 27.5g	130g per day for Men 19-50 years
Sugars	NA	11% 7.88g	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	0.11% 0.079g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 7.74g	g per day for Men 19-50 years
Fiber	NA	50% 19g	38g per day for Men 19-50 years
Protein	22% 12.3g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Pecans	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	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	150% 45μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	56% 224μg	11% 43.7μg	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	2.43% 2.2mg	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	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Pecans	Recommended Dietary Allowance
Calcium	0.2% 2mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	265% 2.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	62.8% 5.02mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	388% 8.93mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	68.8% 31μg	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	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	24% 814mg	3400mg per day for Men 19-50 years
Selenium	NA	13.7% 7.54μg	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	81.7% 9mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Pecans per 7 oz

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

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

• 7 ounces of Dried Beechnuts have 2.9 times more Vitamin B2, 3.3 times more Vitamin B6, 5.1 times more Vitamin B9 and 14.1 times more Vitamin C than Pecans.
• While 7 oz of Pecans nuts contain 2.2 times more Vitamin B1 and 1.3 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Pecans provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Pecans have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Pecans nuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Beechnuts vs Pecans:

• 7 ounces of Dried Beechnuts have 2.5 times more Potassium and more Sodium than Pecans.
• While 7 oz of Pecans nuts contain 70 times more Calcium, 1.8 times more Copper, more Magnesium, 3.4 times more Manganese, more Phosphorus and 12.6 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Pecans contain similar levels of Iron per seven ounces.
• 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 1.7 times more Omega 3 and 2.4 times more Carbohydrate than Pecans.
• While 7 oz of Pecans nuts contain 1.4 times more Fat and 1.5 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Pecans offer comparable quantities of Energy, Saturated Fat and Omega 6 per seven ounces.

Frequently Asked Questions about Dried Beechnuts VS Pecans

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

Both dried beech nuts and pecans are nutritious nuts that offer health benefits. Beech nuts are high in protein, fiber, and healthy fats, while pecans are rich in antioxidants, vitamins, and minerals. Both nuts can help improve heart health, support brain function, and aid in weight management. However, beech nuts are less commonly consumed and may be harder to find compared to pecans. It's important to include a variety of nuts and seeds in your diet to ensure you're getting a wide range of nutrients.

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

Both dried beech nuts and pecans are nutrient-dense foods that can be part of a healthy weight loss diet. However, pecans are lower in calories and higher in fiber compared to beech nuts, making them a better choice for weight loss. Remember to practice portion control and incorporate a variety of plant-based foods for optimal health and weight management.

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

Both dried beech nuts and pecans are good sources of plant-based protein and healthy fats, which are important for muscle growth and recovery. However, pecans are slightly higher in protein content compared to beech nuts. Therefore, if you are looking to gain more muscle while training consistently, you may want to consider incorporating more pecans into your diet. Additionally, it's important to consume a variety of plant-based protein sources to ensure you are getting all essential amino acids for muscle building.

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

Dried beech nuts have a lower environmental impact compared to pecans. Beech trees are native to many regions and require minimal resources to grow, while pecan trees are often grown in monoculture plantations that can lead to deforestation and water depletion. Additionally, the production of pecans typically involves more chemical inputs and energy consumption compared to beech nuts.