Comparing Nutrients in 7 ounces Red Potatoes VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Red Potatoes	10%	2%	88%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Red Potatoes	Dried Beechnuts	Recommended Dietary Allowance
Energy	4.8% 139kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	24.3% 31.6g	51% 66.5g	130g per day for Men 19-50 years
Sugars	3.53% 2.56g	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	0.85% 0.62g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 0.58g	NA	g per day for Men 19-50 years
Fiber	8.88% 3.37g	NA	38g per day for Men 19-50 years
Protein	6.7% 3.75g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Red Potatoes	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	13.4% 0.16mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	8.93% 35.7μg	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	19% 17mg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.75μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Potatoes	Dried Beechnuts	Recommended Dietary Allowance
Calcium	2% 20mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	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	18% 1.45mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	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	17.3% 121mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	26.6% 903mg	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	2.4% 35.7mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.34% 161g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Potatoes VS Dried Beechnuts per 7 oz

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

• 7 ounces of Red Potatoes have 1.3 times more Vitamin B3 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 3.8 times more Vitamin B1, 12 times more Vitamin B2, 3.3 times more Vitamin B5, 4 times more Vitamin B6, 6.3 times more Vitamin B9 and 1.8 times more Vitamin C than Raw Whole Red Potatoes.
• Both Raw Whole Red Potatoes as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Red Potatoes vs Dried Beechnuts:

• 7 ounces of Red Potatoes have more Magnesium, more Phosphorus and 12.3 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 5 times more Copper, 3.4 times more Iron, 9.5 times more Manganese, 2.2 times more Potassium and 2.1 times more Sodium than Raw Whole Red Potatoes.
• Both Red Potatoes 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 Whole Red Potatoes 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 8.2 times more Energy, 357.1 times more Fat, 163.4 times more Saturated Fat, 121.4 times more Omega 3, 418 times more Omega 6, 2.1 times more Carbohydrate and 3.3 times more Protein than Raw Whole Red Potatoes.
• 7 ounces of Red Potatoes provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Red Potatoes VS Dried Beechnuts

What are the health benefits of Red Potatoes compared to Dried Beechnuts?

Red potatoes are a good source of vitamin C, potassium, and fiber, while dried beech nuts are high in healthy fats, protein, and fiber. Both can be part of a balanced vegan diet, but red potatoes may be more versatile for cooking and easier to incorporate into meals.

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

Both red potatoes and dried beech nuts can be part of a healthy diet for weight loss, but red potatoes are lower in calories and higher in water content, making them a more weight-loss-friendly option. Red potatoes are also a good source of fiber and essential nutrients, while dried beech nuts are higher in fat and calories. It's important to focus on a balanced diet that includes a variety of whole plant foods to support weight loss and overall health.

Should I eat more Red Potatoes or more Dried Beechnuts to gain more muscles while training consistently?

Red potatoes would be a better choice for gaining muscle while training consistently. They are a good source of carbohydrates for energy and also provide important nutrients like potassium and vitamin C. Dried beech nuts are high in healthy fats, but they are not as effective for muscle building as the carbohydrates and nutrients found in red potatoes.

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

Red potatoes have a lower environmental impact compared to dried beechnuts. Potato cultivation generally requires less water, land, and energy compared to tree nut production. Additionally, potatoes have a shorter growing period and can be grown in a wider range of climates, making them a more sustainable option overall.