Comparing Nutrients in 7 ounces Prunes VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Prunes	4%	2%	94%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Prunes	Dried Beechnuts	Recommended Dietary Allowance
Energy	23% 673kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	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	NA	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	1.86% 0.32g	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	136% 177g	51% 66.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	13% 7.34g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Prunes	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	19.4% 175μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.5% 0.23mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	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	0.99% 3.97μg	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	0% 0mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prunes	Dried Beechnuts	Recommended Dietary Allowance
Calcium	14.3% 143mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	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	87.3% 7mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	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	31.8% 222mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	NA	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	13.5% 1.5mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Prunes VS Dried Beechnuts per 7 oz

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

• 7 ounces of Prunes have more Vitamin A and 3.4 times more Vitamin B3 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.6 times more Vitamin B1, 2.2 times more Vitamin B2, 2.2 times more Vitamin B5, 56.5 times more Vitamin B9 and more Vitamin C than Raw Dehydrated Prunes.
• Both Prunes and Dried Beechnuts provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Prunes have insufficient amounts of Vitamin B9 and Vitamin C
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Dehydrated Prunes as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Prunes vs Dried Beechnuts:

• 7 ounces of Prunes have 72 times more Calcium, 1.4 times more Iron, more Magnesium, more Phosphorus and 2.1 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 4.3 times more Manganese and 7.6 times more Sodium than Raw Dehydrated Prunes.
• Both Prunes and Dried Beechnuts contain similar levels of Copper and Potassium per seven ounces.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Prunes have 2.7 times more Carbohydrate than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.7 times more Energy, 68.5 times more Fat, 96.9 times more Saturated Fat, 115.7 times more Omega 6 and 1.7 times more Protein than Raw Dehydrated Prunes.
• 7 ounces of Prunes provide inadequate amounts of Omega 6

Frequently Asked Questions about Prunes VS Dried Beechnuts

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

Prunes are a good source of fiber, vitamins, and minerals, such as vitamin K and potassium, which can support digestive health and help regulate blood pressure. Dried beech nuts, on the other hand, are high in healthy fats and protein, but may not offer the same range of nutrients as prunes. It's important to include a variety of plant-based foods in your diet to ensure you're getting a wide range of nutrients.

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

Both prunes and dried beech nuts can be part of a healthy diet for weight loss, as they are nutrient-dense foods. However, prunes are lower in calories and higher in fiber compared to dried beech nuts. Fiber can help with weight loss by promoting feelings of fullness and aiding in digestion. Therefore, incorporating prunes into your diet may be more beneficial for weight loss compared to dried beech nuts. Remember, weight loss is best achieved through a balanced diet and regular physical activity.

Should I eat more Prunes 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. Prunes are a good source of fiber and antioxidants but are not high in protein. Dried beech nuts, on the other hand, are a good source of protein and healthy fats. Therefore, incorporating more dried beech nuts into your diet may be more beneficial for muscle growth compared to prunes. Additionally, make sure to include other protein-rich foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains in your diet to support muscle development.

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

Producing prunes generally has a lower environmental impact compared to dried beechnuts. Prunes are typically grown on fruit trees, which require less water and land compared to nut trees like beech trees. Additionally, the process of harvesting and drying prunes is more energy-efficient than the process of harvesting and drying beechnuts. Overall, choosing prunes over dried beechnuts can be a more sustainable choice for the environment.