Comparing Nutrients in 7 ounces Passion-fruit, Purple VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit, Purple	8%	6%	86%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Passion-fruit, Purple	Dried Beechnuts	Recommended Dietary Allowance
Energy	6.64% 192kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.81g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.7% 46.4g	51% 66.5g	130g per day for Men 19-50 years
Sugars	30.7% 22.2g	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	54.3% 20.6g	NA	38g per day for Men 19-50 years
Protein	7.8% 4.37g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	14% 127μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	104% 1.36mg	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	6.95% 27.8μg	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	66% 59.5mg	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit, Purple	Dried Beechnuts	Recommended Dietary Allowance
Calcium	2.4% 24mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	148% 1.33mg	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	39.7% 3.18mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	NA	116% 2.66mg	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	19.3% 135mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	20.3% 691mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	3.9% 145g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Passion-fruit, Purple VS Dried Beechnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Passion-fruit, Purple vs Dried Beechnuts:

• 7 ounces of Passion-fruit, Purple have more Vitamin A, 1.7 times more Vitamin B3 and 1.9 times more Vitamin C than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain more Vitamin B1, 2.9 times more Vitamin B2, 6.8 times more Vitamin B6 and 8.1 times more Vitamin B9 than Raw Passion-fruit, Purple.
• 7 ounces of Passion-fruit, Purple have insufficient amounts of Vitamin B1
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Passion-fruit, Purple as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Passion-fruit, Purple vs Dried Beechnuts:

• 7 ounces of Passion-fruit, Purple have more Magnesium and more Phosphorus than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 7.8 times more Copper, 1.5 times more Iron, 2.9 times more Potassium, 1.4 times more Sodium and 3.6 times more Zinc than Raw Passion-fruit, Purple.
• 7 ounces of Passion-fruit, Purple lack sufficient amounts of Zinc
• 7 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Passion-fruit, Purple as well as Dried Beechnuts lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Beechnuts contain 5.9 times more Energy, 71.4 times more Fat, 96.9 times more Saturated Fat, 1700 times more Omega 3, 44.9 times more Omega 6, 1.4 times more Carbohydrate and 2.8 times more Protein than Raw Passion-fruit, Purple.
• 7 ounces of Passion-fruit, Purple provide inadequate amounts of Omega 3

Frequently Asked Questions about Passion-fruit, Purple VS Dried Beechnuts

What are the health benefits of Passion-fruit, Purple compared to Dried Beechnuts?

Passion fruit is rich in vitamin C, fiber, and antioxidants, which can support immune function and overall health. Purple passion fruit specifically contains higher levels of antioxidants compared to other varieties. On the other hand, dried beech nuts are high in healthy fats, protein, and minerals like manganese and copper. Both can be part of a balanced diet, but passion fruit may offer more vitamin C and antioxidants, while dried beech nuts provide healthy fats and minerals.

Can I lose weight easier by eating more Passion-fruit, Purple or Dried Beechnuts?

Eating more passion fruit, which is low in calories and high in fiber, can help with weight loss. Purple beech nuts are high in fat and calories, so they may not be the best choice for weight loss. Dried beech nuts are also high in calories and fat, so they should be consumed in moderation if you are trying to lose weight.

Should I eat more Passion-fruit, Purple or more Dried Beechnuts 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 passion fruit and dried beech nuts are not significant sources of protein compared to other plant-based options. Purple passion fruit is a good source of vitamins and antioxidants, but it is not a high-protein food. Dried beech nuts are also not a common food and may not provide sufficient protein for muscle growth. Instead, consider incorporating protein-rich plant foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains into your diet to support muscle development.

What is the environmental impact of producing Passion-fruit, Purple compared to Dried Beechnuts?

Passion fruit has a lower environmental impact compared to dried beechnuts. Passion fruit requires less water, land, and resources to grow, making it a more sustainable option. Additionally, passion fruit plants can help improve soil health and biodiversity.