Comparing Nutrients in 7 ounces Laver Seaweed VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Laver Seaweed	50%	5%	45%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Laver Seaweed	Dried Beechnuts	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.047% 0.008g	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	7.8% 10g	51% 66.5g	130g per day for Men 19-50 years
Sugars	1.34% 0.97g	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	1.57% 0.6g	NA	38g per day for Men 19-50 years
Protein	20.6% 11.5g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Laver Seaweed	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	57.3% 516μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.2% 0.19mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68% 0.89mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.03mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	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	72.4% 290μg	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	86% 77.4mg	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	13.2% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Laver Seaweed	Dried Beechnuts	Recommended Dietary Allowance
Calcium	14% 139mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	58.2% 0.52mg	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	44.7% 3.57mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	85.2% 1.96mg	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	16.4% 115mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	20.8% 706mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.56% 169g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Laver Seaweed VS Dried Beechnuts per 7 oz

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

• 7 ounces of Laver Seaweed have more Vitamin A, 1.2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B9 and 2.5 times more Vitamin C than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 3.1 times more Vitamin B1, 1.8 times more Vitamin B5 and 4.3 times more Vitamin B6 than Raw Laver Seaweed.
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Laver Seaweed as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Laver Seaweed vs Dried Beechnuts:

• 7 ounces of Laver Seaweed have 70 times more Calcium, more Phosphorus, 1.3 times more Sodium, 2.9 times more Zinc and 12.9 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.5 times more Copper, 1.4 times more Iron, 1.4 times more Manganese and 2.9 times more Potassium than Raw Laver Seaweed.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium and Phosphorus
• Both Raw Laver Seaweed as well as Dried Beechnuts lack sufficient amounts of Magnesium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Beechnuts contain 16.5 times more Energy, 178.6 times more Fat, 93.8 times more Saturated Fat, 1700 times more Omega 3, 4597.5 times more Omega 6 and 6.6 times more Carbohydrate than Raw Laver Seaweed.
• Both Laver Seaweed and Dried Beechnuts offer comparable quantities of Protein per seven ounces.
• 7 ounces of Laver Seaweed provide inadequate amounts of Energy, Omega 3 and Omega 6

Frequently Asked Questions about Laver Seaweed VS Dried Beechnuts

What are the health benefits of Laver Seaweed compared to Dried Beechnuts?

Laver seaweed is a good source of vitamins, minerals, and antioxidants, including iodine, iron, and vitamin C. It is low in calories and high in fiber, making it a nutritious addition to a vegan diet. Dried beech nuts, on the other hand, are high in calories and fats, particularly saturated fats. While they do provide some nutrients like protein and fiber, they are not as nutrient-dense as laver seaweed. Overall, laver seaweed is a healthier option due to its lower calorie and fat content, as well as its higher nutrient profile.

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

Both laver seaweed and dried beechnuts can be part of a healthy vegan diet, but when it comes to weight loss, it ultimately depends on your overall calorie intake and the balance of nutrients in your diet. Laver seaweed is low in calories and rich in nutrients like iodine and iron, which can support a healthy metabolism. Dried beechnuts are higher in calories and healthy fats, which can be beneficial in moderation but may contribute to weight gain if consumed in excess. It's important to focus on a balanced diet that includes a variety of nutrient-dense foods and to be mindful of portion sizes to support weight loss goals.

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

To gain more muscle while training consistently, it is important to focus on consuming adequate protein. Laver seaweed is a good source of protein, but dried beech nuts are higher in protein content. Therefore, incorporating more dried beech nuts into your diet may be more beneficial for muscle growth. Additionally, be sure to include a variety of plant-based protein sources in your diet to support muscle development.

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

Laver seaweed has a lower environmental impact compared to dried beechnuts. Seaweed requires less land, water, and resources to grow, making it a more sustainable option. Additionally, seaweed farming can help improve water quality and provide habitat for marine life.