Comparing Nutrients in 7 ounces Pumpkin VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Pumpkin	13%	3%	84%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Pumpkin	Dried Beechnuts	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	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	9.92% 13g	51% 66.5g	130g per day for Men 19-50 years
Sugars	7.55% 5.48g	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	2.6% 0.99g	NA	38g per day for Men 19-50 years
Protein	3.54% 2g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Pumpkin	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	94% 845μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	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	7.94% 31.8μg	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	20% 18mg	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	14% 2.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin	Dried Beechnuts	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	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	20% 1.6mg	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	10.8% 0.25mg	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	12.5% 87.3mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.9% 182g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpkin VS Dried Beechnuts per 7 oz

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

• 7 ounces of Pumpkin have more Vitamin A than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 6.1 times more Vitamin B1, 3.4 times more Vitamin B2, 1.5 times more Vitamin B3, 3.1 times more Vitamin B5, 11.2 times more Vitamin B6, 7.1 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Pumpkin.
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Pumpkin as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Pumpkin vs Dried Beechnuts:

• 7 ounces of Pumpkin have 21 times more Calcium, more Magnesium, more Phosphorus and 13.9 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 5.3 times more Copper, 3.1 times more Iron, 10.7 times more Manganese, 3 times more Potassium and 38 times more Sodium than Raw Pumpkin.
• Both Pumpkin and Dried Beechnuts contain similar levels of Zinc per seven ounces.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Beechnuts contain 22.2 times more Energy, 500 times more Fat, 110 times more Saturated Fat, 566.7 times more Omega 3, 9195 times more Omega 6, 5.2 times more Carbohydrate and 6.2 times more Protein than Raw Pumpkin.
• 7 ounces of Pumpkin provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein

Frequently Asked Questions about Pumpkin VS Dried Beechnuts

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

Pumpkin is rich in vitamins A, C, and E, as well as fiber and antioxidants, which support eye health, immune function, and skin health. Dried beech nuts are high in healthy fats, protein, and minerals like manganese and copper, which support brain health and energy production. Both can be part of a healthy diet, but pumpkin may offer more diverse nutrients for overall health.

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

Both pumpkin and dried beechnuts can be part of a healthy weight loss diet due to their nutrient content and relatively low calorie density. However, pumpkin is lower in calories and higher in fiber, making it a more weight-loss-friendly option compared to dried beechnuts which are higher in fat and calories. Including a variety of fruits, vegetables, whole grains, and legumes in your diet, along with regular physical activity, is key to successful and sustainable weight loss.

Should I eat more Pumpkin 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 adequate protein. Dried beech nuts are higher in protein compared to pumpkin, so they may be a better option for muscle building. However, it is also important to have a balanced diet that includes a variety of plant-based protein sources, such as legumes, nuts, seeds, and whole grains, to support muscle growth and overall health.

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

Pumpkin production generally has a lower environmental impact compared to dried beechnuts. Pumpkins require less water, land, and resources to grow, making them a more sustainable option. Additionally, pumpkins are typically grown in a way that is less harmful to the environment compared to beechnut trees, which may require deforestation or habitat destruction. Overall, choosing pumpkin over dried beechnuts can help reduce your environmental footprint.