Comparing Nutrients in 7 ounces Russet Potatoes VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Russet Potatoes	10%	1%	89%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Russet Potatoes	Dried Beechnuts	Recommended Dietary Allowance
Energy	5.4% 157kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	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	27.6% 36g	51% 66.5g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	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	0.63% 0.46g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.26g	NA	g per day for Men 19-50 years
Fiber	6.8% 2.58g	NA	38g per day for Men 19-50 years
Protein	7.6% 4.25g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Russet 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	13.6% 0.16mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	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	52.7% 0.68mg	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	12.6% 11.3mg	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	2.98% 3.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Russet Potatoes	Dried Beechnuts	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	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	21.3% 1.7mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	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	15.6% 109mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	24.3% 828mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.2% 156g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Russet Potatoes VS Dried Beechnuts per 7 oz

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

• 7 oz of Dried Beechnuts contain 3.7 times more Vitamin B1, 11.2 times more Vitamin B2, 3.1 times more Vitamin B5, 2 times more Vitamin B6, 8.1 times more Vitamin B9 and 2.7 times more Vitamin C than Raw Whole Russet Potatoes.
• Both Russet Potatoes and Dried Beechnuts provide similar amounts of Vitamin B3 per seven ounces.
• Both Raw Whole Russet Potatoes as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Russet Potatoes have more Magnesium, more Phosphorus and 11.9 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 6.5 times more Copper, 2.9 times more Iron, 8.5 times more Manganese, 2.4 times more Potassium and 7.6 times more Sodium than Raw Whole Russet Potatoes.
• Both Russet 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 Russet 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 7.3 times more Energy, 625 times more Fat, 220 times more Saturated Fat, 170 times more Omega 3, 574.7 times more Omega 6, 1.9 times more Carbohydrate and 2.9 times more Protein than Raw Whole Russet Potatoes.
• 7 ounces of Russet Potatoes provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Russet Potatoes VS Dried Beechnuts

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

Russet potatoes are a good source of vitamin C, potassium, and fiber, while dried beech nuts are high in healthy fats, protein, and antioxidants. Both can be part of a healthy diet, but it's important to consider portion sizes and preparation methods to maximize their health benefits.

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

You may have an easier time losing weight by eating more Russet potatoes as they are lower in calories and higher in fiber compared to dried beech nuts. The high fiber content in potatoes can help you feel full and satisfied, which may aid in weight loss. Additionally, potatoes are a good source of nutrients like vitamin C, potassium, and B vitamins.

Should I eat more Russet Potatoes 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 Russet potatoes and dried beech nuts can be part of a balanced vegan diet, but for muscle building, it is recommended to prioritize protein-rich foods such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds. Incorporating a combination of these protein sources along with a variety of fruits, vegetables, whole grains, and healthy fats will support muscle growth and overall health.

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

Russet potatoes have a lower environmental impact compared to dried beechnuts in terms of water usage, land use, and greenhouse gas emissions. Potatoes require less water and land to grow compared to tree nuts like beechnuts. Additionally, the production of potatoes generates fewer greenhouse gas emissions compared to tree nuts. Overall, choosing Russet potatoes over dried beechnuts can be a more sustainable choice for the environment.