Comparing Nutrients in 7 ounces Raspberries VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Raspberries	Dried Beechnuts	Recommended Dietary Allowance
Energy	3.56% 103kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	18.2% 23.7g	51% 66.5g	130g per day for Men 19-50 years
Sugars	12% 8.77g	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	6.43% 4.66g	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	% 3.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	34% 13g	NA	38g per day for Men 19-50 years
Protein	4.25% 2.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.4% 1.2mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	104% 1.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22.7% 6.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.4% 41.7μg	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	57.8% 52mg	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	11.5% 1.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Dried Beechnuts	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	17% 1.37mg	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	58% 1.33mg	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	8.22% 57.5mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	8.8% 300mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	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	7.58% 0.83mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.6% 170g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Dried Beechnuts per 7 oz

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

• 7 ounces of Raspberries have 1.7 times more Vitamin C than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 9.5 times more Vitamin B1, 9.8 times more Vitamin B2, 1.5 times more Vitamin B3, 2.8 times more Vitamin B5, 12.4 times more Vitamin B6 and 5.4 times more Vitamin B9 than Raw Raspberries.
• Both Raw Raspberries as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Raspberries vs Dried Beechnuts:

• 7 ounces of Raspberries have 25 times more Calcium, more Magnesium, more Phosphorus and 13 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 7.4 times more Copper, 3.6 times more Iron, 2 times more Manganese, 6.7 times more Potassium and 38 times more Sodium than Raw Raspberries.
• Both Raspberries 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 11.1 times more Energy, 76.9 times more Fat, 301 times more Saturated Fat, 13.5 times more Omega 3, 73.9 times more Omega 6, 2.8 times more Carbohydrate and 5.2 times more Protein than Raw Raspberries.
• 7 ounces of Raspberries provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Raspberries VS Dried Beechnuts

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

Raspberries are a rich source of vitamin C, fiber, and antioxidants which can help boost immunity, improve digestion, and protect against chronic diseases. Dried beech nuts, on the other hand, are high in healthy fats, protein, and minerals like manganese and copper. However, they are also calorie-dense and may not be as nutrient-dense as raspberries. Overall, raspberries are a better choice for overall health due to their lower calorie content and higher antioxidant and vitamin content.

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

You can lose weight easier by eating more raspberries than dried beechnuts. Raspberries are low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Dried beechnuts, on the other hand, are higher in calories and fat, which can make it easier to consume more calories than needed for weight loss.

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

To gain more muscles while training consistently, it is recommended to consume more dried beech nuts as they are higher in protein and healthy fats compared to raspberries. Protein is essential for muscle growth and repair, making beech nuts a better choice for muscle building.

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

Raspberries have a lower environmental impact compared to dried beechnuts. Raspberry production typically requires less water, land, and energy, and generates fewer greenhouse gas emissions. Additionally, raspberries are a more sustainable option as they are typically grown in smaller-scale, diversified farming systems.