Comparing Nutrients in 7 ounces Dried Beechnuts VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Flaxseed	13%	67%	20%

Macro Nutrients

	Dried Beechnuts	Flaxseed	Recommended Dietary Allowance
Energy	39.4% 1143kcal	36.5% 1060kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	86.3% 83.7g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	22.7% 7.27g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	2829% 45.3g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	69% 11.7g	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	44% 57.3g	130g per day for Men 19-50 years
Sugars	NA	4.24% 3.08g	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% 0g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 2.3g	g per day for Men 19-50 years
Fiber	NA	143% 54g	38g per day for Men 19-50 years
Protein	22% 12.3g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Flaxseed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	272% 3.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	38.2% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	224% 67μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	56% 224μg	43% 173μg	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	1.32% 1.2mg	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	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Flaxseed	Recommended Dietary Allowance
Calcium	0.2% 2mg	50.6% 506mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	269% 2.42mg	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	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	185% 778mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	214% 4.93mg	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	182% 1274mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	47.5% 1613mg	3400mg per day for Men 19-50 years
Selenium	NA	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	78.3% 8.6mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.37% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Flaxseed per 7 oz

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

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

• 7 ounces of Dried Beechnuts have 2.3 times more Vitamin B2, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 25.8 times more Vitamin C than Flaxseed.
• While 7 oz of Flaxseed contain 5.4 times more Vitamin B1 and 3.5 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Flaxseed provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Flaxseed have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Flaxseed have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Beechnuts vs Flaxseed:

• 7 ounces of Dried Beechnuts have 1.3 times more Potassium and 1.3 times more Sodium than Flaxseed.
• While 7 oz of Flaxseed contain 255 times more Calcium, 1.8 times more Copper, 2.3 times more Iron, more Magnesium, 1.9 times more Manganese, more Phosphorus and 12.1 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 1.6 times more Saturated Fat and 3.1 times more Omega 6 than Flaxseed.
• While 7 oz of Flaxseed contain 13.4 times more Omega 3 and 3 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Flaxseed offer comparable quantities of Energy, Fat and Carbohydrate per seven ounces.

Frequently Asked Questions about Dried Beechnuts VS Flaxseed

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

Dried beech nuts are a good source of healthy fats, protein, and fiber, while flaxseeds are rich in omega-3 fatty acids, fiber, and lignans. Both can support heart health, aid in digestion, and provide essential nutrients. However, flaxseeds may have an edge due to their higher omega-3 content, which is beneficial for brain health and reducing inflammation.

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

Both dried beech nuts and flaxseeds can be part of a healthy diet for weight loss due to their nutrient content and fiber. However, flaxseeds are lower in calories and higher in fiber compared to beech nuts, making them a better choice for weight loss. Additionally, flaxseeds are a good source of omega-3 fatty acids which can help reduce inflammation and support overall health.

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

To gain more muscle while training consistently, it is important to focus on consuming adequate protein. Flaxseeds are a good source of plant-based protein and also provide essential omega-3 fatty acids. Dried beech nuts, on the other hand, are not as high in protein and may not be as effective for muscle building. Therefore, incorporating more flaxseeds into your diet may be more beneficial for muscle growth. Additionally, be sure to include a variety of plant-based protein sources such as legumes, tofu, tempeh, and nuts and seeds to support muscle development.

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

Producing dried beechnuts has a lower environmental impact compared to flaxseed. Beechnuts require less water, land, and resources to cultivate, making them a more sustainable option. Additionally, beechnuts have a smaller carbon footprint and contribute less to deforestation compared to flaxseed production.