Comparing Nutrients in 7 ounces Pomegranates VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Pomegranates	7%	11%	82%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Pomegranates	Dried Beechnuts	Recommended Dietary Allowance
Energy	5.68% 165kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.32g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	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	0.92% 0.16g	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	28.5% 37g	51% 66.5g	130g per day for Men 19-50 years
Sugars	37.4% 27g	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	21% 7.94g	NA	38g per day for Men 19-50 years
Protein	5.9% 3.3g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Pomegranates	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	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	19% 75.4μg	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	22.5% 20.2mg	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	7.94% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pomegranates	Dried Beechnuts	Recommended Dietary Allowance
Calcium	2% 20mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	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	7.44% 0.6mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	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	10.2% 71.4mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.18% 155g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Pomegranates VS Dried Beechnuts per 7 oz

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

• 7 oz of Dried Beechnuts contain 4.5 times more Vitamin B1, 7 times more Vitamin B2, 3 times more Vitamin B3, 2.5 times more Vitamin B5, 9.1 times more Vitamin B6, 3 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Pomegranates.
• 7 ounces of Pomegranates have insufficient amounts of Vitamin B3
• Both Raw Pomegranates as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Pomegranates vs Dried Beechnuts:

• 7 ounces of Pomegranates have more Magnesium, more Phosphorus and 11.8 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 4.2 times more Copper, 8.2 times more Iron, 11.3 times more Manganese, 4.3 times more Potassium and 12.7 times more Sodium than Raw Pomegranates.
• Both Pomegranates and Dried Beechnuts contain similar levels of Zinc per seven ounces.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Pomegranates 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 6.9 times more Energy, 42.7 times more Fat, 47.7 times more Saturated Fat, more Omega 3, 232.8 times more Omega 6, 1.8 times more Carbohydrate and 3.7 times more Protein than Raw Pomegranates.
• 7 ounces of Pomegranates provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Pomegranates VS Dried Beechnuts

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

Pomegranates are rich in antioxidants, vitamins, and minerals that support heart health, reduce inflammation, and improve digestion. Dried beech nuts are high in healthy fats and protein, but lack the same level of vitamins and antioxidants found in pomegranates. Overall, pomegranates offer a wider range of health benefits compared to dried beech nuts.

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

Both pomegranates and dried beech nuts can be part of a healthy diet for weight loss due to their nutrient content and fiber. However, pomegranates are lower in calories and higher in fiber, making them a better choice for weight loss. They are also rich in antioxidants, which can help reduce inflammation and support overall health. Incorporating a variety of fruits, vegetables, whole grains, and legumes into your diet, along with regular physical activity, is key to successful weight loss.

Should I eat more Pomegranates 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. Pomegranates are a good source of antioxidants and vitamins, but they do not provide significant amounts of protein for muscle building. Dried beech nuts, on the other hand, are a good source of protein and healthy fats, making them a better option for muscle growth. Incorporating a variety of plant-based protein sources such as beans, lentils, nuts, seeds, and tofu into your diet will help support muscle growth and recovery.

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

Pomegranates have a lower environmental impact compared to dried beechnuts. Pomegranates require less water and land to grow, and their cultivation generally produces fewer greenhouse gas emissions. Additionally, pomegranates are often grown in regions where they require minimal pesticides and fertilizers, making them a more sustainable choice overall.