Comparing Nutrients in 7 ounces Dried Beechnuts VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Dried Beechnuts	Lotus Seeds	Recommended Dietary Allowance
Energy	39.4% 1143kcal	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	3.33% 0.57g	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	26.4% 34.3g	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	NA	NA	38g per day for Men 19-50 years
Protein	22% 12.3g	14.6% 8.2g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Lotus Seeds	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	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	5.32% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	25.6% 0.33mg	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	14% 55.6μg	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	0% 0mg	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	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

	Dried Beechnuts	Lotus Seeds	Recommended Dietary Allowance
Calcium	0.2% 2mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	20.7% 0.19mg	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	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	53.6% 1.23mg	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	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	21.4% 728mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.35% 13g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Lotus Seeds per 7 oz

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

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

• 7 ounces of Dried Beechnuts have 1.8 times more Vitamin B1, 9.3 times more Vitamin B2, 2 times more Vitamin B3, 4.1 times more Vitamin B5, 4.1 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin C than Lotus Seeds.
• 7 ounces of Lotus Seeds have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Raw Lotus Seeds have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Beechnuts vs Lotus Seeds:

• 7 ounces of Dried Beechnuts have 7.1 times more Copper, 2.6 times more Iron, 2.2 times more Manganese, 2.8 times more Potassium, 38 times more Sodium and 1.3 times more Zinc than Lotus Seeds.
• While 7 oz of Raw Lotus Seeds contain 44 times more Calcium, more Magnesium, more Phosphorus and 11.7 times more Water 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 6.5 times more Energy, 94.3 times more Fat, 65 times more Saturated Fat, 63 times more Omega 3, 64.5 times more Omega 6, 1.9 times more Carbohydrate and 1.5 times more Protein than Lotus Seeds.
• 7 ounces of Lotus Seeds provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Dried Beechnuts VS Lotus Seeds

What are the health benefits of Dried Beechnuts compared to Lotus Seeds?

Both dried beech nuts and lotus seeds are nutritious plant-based foods. Beech nuts are a good source of healthy fats, protein, and fiber, while lotus seeds are rich in vitamins, minerals, and antioxidants. Both can be beneficial for overall health when consumed as part of a balanced diet. However, it's important to note that beech nuts may be less commonly consumed and may not be as readily available as lotus seeds. It's always best to include a variety of plant-based foods in your diet to ensure you're getting a wide range of nutrients.

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

Both dried beech nuts and lotus seeds are nutrient-dense foods that can be part of a healthy diet. However, when it comes to weight loss, it is important to focus on overall calorie intake and the quality of the foods you are consuming. Both beech nuts and lotus seeds are high in calories and should be consumed in moderation as part of a balanced diet. To lose weight more easily, focus on eating a variety of whole plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds, while also being mindful of portion sizes and overall calorie intake.

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

Both dried beech nuts and lotus seeds can be part of a balanced vegan diet to support muscle growth. However, when it comes to gaining muscle, it is important to focus on consuming an adequate amount of protein. Lotus seeds are higher in protein compared to beech nuts, so incorporating more lotus seeds into your diet may be beneficial for muscle building. Additionally, including a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds can help you meet your protein needs for muscle growth.

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

Dried beech nuts have a higher environmental impact compared to lotus seeds. Beech nuts require more water, land, and resources to grow, while lotus seeds are more sustainable to cultivate. Choosing lotus seeds over beech nuts can help reduce the environmental footprint of food production.