Comparing Nutrients in 7 ounces Dried Beechnuts VS Frozen Sweet Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Frozen Sweet Potato Puffs	3%	20%	77%

Macro Nutrients

	Dried Beechnuts	Frozen Sweet Potato Puffs	Recommended Dietary Allowance
Energy	39.4% 1143kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	7.32% 7.1g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	1.92% 0.62g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	NA	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	NA	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	47% 61g	130g per day for Men 19-50 years
Sugars	NA	21% 15g	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	9.92% 3.77g	38g per day for Men 19-50 years
Protein	22% 12.3g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Frozen Sweet Potato Puffs	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	NA	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	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	34% 30.8mg	4.85% 4.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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	Frozen Sweet Potato Puffs	Recommended Dietary Allowance
Calcium	0.2% 2mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	NA	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	33% 496mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	NA	11mg per day for Men 19-50 years
Water	0.35% 13g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Frozen Sweet Potato Puffs per 7 oz

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

Lets compare vitamin content per 7 ounces of Dried Beechnuts vs Frozen Sweet Potato Puffs:

• 7 ounces of Dried Beechnuts have 7 times more Vitamin C than Frozen Sweet Potato Puffs.

Comparing minerals per 7 ounces for Dried Beechnuts vs Frozen Sweet Potato Puffs:

• 7 ounces of Dried Beechnuts have 6.2 times more Iron and 4.1 times more Potassium than Frozen Sweet Potato Puffs.
• While 7 oz of Frozen Sweet Potato Puffs, Unprepared contain 57 times more Calcium and 6.6 times more Sodium than Dried Beechnuts.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Beechnuts have 3.6 times more Energy, 14 times more Fat, 18.4 times more Saturated Fat and 4.6 times more Protein than Frozen Sweet Potato Puffs.
• Both Dried Beechnuts and Frozen Sweet Potato Puffs offer comparable quantities of Carbohydrate per seven ounces.

Frequently Asked Questions about Dried Beechnuts VS Frozen Sweet Potato Puffs

What are the health benefits of Dried Beechnuts compared to Frozen Sweet Potato Puffs?

Dried beech nuts are a good source of healthy fats, protein, and fiber, while frozen sweet potato puffs are rich in vitamins A and C, as well as fiber. Both can be part of a healthy diet, but beech nuts may offer more protein and healthy fats, while sweet potato puffs provide more vitamins and minerals. It's important 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 Frozen Sweet Potato Puffs?

Frozen sweet potato puffs would be a better choice for weight loss as they are lower in calories and higher in fiber compared to dried beech nuts. Sweet potatoes are also a good source of vitamins and minerals, making them a nutritious option for weight management.

Should I eat more Dried Beechnuts or more Frozen Sweet Potato Puffs to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both dried beech nuts and frozen sweet potato puffs can be part of a balanced vegan diet, but for muscle growth, it is recommended to prioritize protein-rich foods such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds. These foods provide essential amino acids needed for muscle repair and growth. Incorporating a mix of these protein sources along with a variety of fruits, vegetables, and whole grains will support your muscle-building goals.

What is the environmental impact of producing Dried Beechnuts compared to Frozen Sweet Potato Puffs?

Producing dried beechnuts generally has a lower environmental impact compared to frozen sweet potato puffs. Beechnuts require less water, land, and energy to produce, resulting in lower greenhouse gas emissions and overall environmental footprint. Additionally, beechnuts are a more sustainable option as they are a naturally occurring food source, whereas sweet potato puffs may involve more processing and packaging.