Comparing Nutrients in 7 ounces Yellow Plantains VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Yellow Plantains	4%	2%	94%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Yellow Plantains	Dried Beechnuts	Recommended Dietary Allowance
Energy	8.35% 242kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	48.7% 63.3g	51% 66.5g	130g per day for Men 19-50 years
Sugars	48% 34.7g	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	23.6% 17g	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	% 17.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	8.88% 3.37g	NA	38g per day for Men 19-50 years
Protein	4.6% 2.58g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Yellow Plantains	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.33% 1.33mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	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	11% 43.7μg	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	40.6% 36.5mg	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% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.6% 57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Plantains	Dried Beechnuts	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	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	13.6% 1.1mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.29mg	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	9.07% 63.5mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	28.4% 966mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	3.5% 129g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Yellow Plantains VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Yellow Plantains 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 Yellow Plantains vs Dried Beechnuts:

• 7 ounces of Yellow Plantains have more Vitamin A than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 4.9 times more Vitamin B1, 4.9 times more Vitamin B2, 1.3 times more Vitamin B3, 3.1 times more Vitamin B5, 2.8 times more Vitamin B6 and 5.1 times more Vitamin B9 than Raw Yellow Plantains.
• Both Yellow Plantains and Dried Beechnuts provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Yellow Plantains as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Yellow Plantains vs Dried Beechnuts:

• 7 ounces of Yellow Plantains have more Magnesium and more Phosphorus than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 9.1 times more Copper, 4.5 times more Iron, 9.3 times more Manganese, 2.1 times more Potassium, 9.5 times more Sodium and 1.9 times more Zinc than Raw Yellow Plantains.
• 7 ounces of Yellow Plantains lack sufficient amounts of Zinc
• 7 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Yellow Plantains 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 4.7 times more Energy, 142.9 times more Fat, more Saturated Fat, more Omega 3, more Omega 6 and 4.8 times more Protein than Raw Yellow Plantains.
• Both Yellow Plantains and Dried Beechnuts offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Yellow Plantains provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Yellow Plantains VS Dried Beechnuts

What are the health benefits of Yellow Plantains compared to Dried Beechnuts?

Yellow plantains are a good source of complex carbohydrates, fiber, vitamins A and C, and potassium. They can help support digestion, boost immunity, and promote heart health. Dried beech nuts, on the other hand, are high in healthy fats, protein, and fiber. They can provide sustained energy, support muscle growth, and help with satiety. Both options offer unique health benefits, so incorporating a variety of plant-based foods in your diet is ideal for overall health and nutrition.

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

Both yellow plantains and dried beechnuts can be part of a healthy diet, but if your goal is weight loss, yellow plantains would be the better choice. Yellow plantains are lower in calories and fat compared to dried beechnuts. They are also a good source of fiber, which can help you feel full and satisfied, making it easier to manage your weight. Additionally, yellow plantains provide essential nutrients like vitamin C, vitamin A, and potassium, which are important for overall health.

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

To gain more muscles while training consistently, it is recommended to consume more yellow plantains as they are a good source of carbohydrates for energy and potassium for muscle function. Dried beech nuts are high in healthy fats but may not provide the same level of energy and nutrients needed for muscle growth compared to plantains.

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

Yellow plantains have a lower environmental impact compared to dried beechnuts. Plantains require less water, land, and resources to grow, making them a more sustainable option. Additionally, plantains are a staple crop in many regions, providing food security and livelihoods for communities. Beechnuts, on the other hand, may require more resources to cultivate and process, leading to a higher environmental footprint.