Comparing Nutrients in 7 ounces Wakame Seaweed VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Wakame Seaweed	Dried Beechnuts	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	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	14% 18g	51% 66.5g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	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	10.7% 6g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.7% 1.4mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.31% 0.004mg	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	97% 389μg	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	6.6% 5.95mg	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	8.76% 10.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Dried Beechnuts	Recommended Dietary Allowance
Calcium	29.8% 298mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	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	54% 4.33mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	50.6% 212mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	121% 2.78mg	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	22.7% 159mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	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	115% 1730mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.3% 159g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Wakame Seaweed VS Dried Beechnuts per 7 oz

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

• 7 ounces of Wakame Seaweed have more Vitamin A, 1.8 times more Vitamin B3 and 1.7 times more Vitamin B9 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 5.1 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B5, 342 times more Vitamin B6 and 5.2 times more Vitamin C than Raw Wakame Seaweed.
• 7 ounces of Wakame Seaweed have insufficient amounts of Vitamin B6
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Wakame Seaweed as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Wakame Seaweed have 150 times more Calcium, more Magnesium, more Phosphorus, 22.9 times more Sodium and 12.1 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.4 times more Copper and 20.3 times more Potassium than Raw Wakame Seaweed.
• Both Wakame Seaweed and Dried Beechnuts contain similar levels of Iron, Manganese and Zinc per seven ounces.
• 7 ounces of Wakame Seaweed lack sufficient amounts of Potassium
• 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 12.8 times more Energy, 78.1 times more Fat, 44 times more Saturated Fat, 850 times more Omega 3, 1839 times more Omega 6, 3.7 times more Carbohydrate and 2 times more Protein than Raw Wakame Seaweed.
• 7 ounces of Wakame Seaweed provide inadequate amounts of Energy, Omega 3 and Omega 6

Frequently Asked Questions about Wakame Seaweed VS Dried Beechnuts

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

Wakame seaweed is a great source of vitamins, minerals, and antioxidants, including iodine, calcium, and magnesium. It is low in calories and high in fiber, making it a good addition to a balanced diet. Dried beech nuts, on the other hand, are high in healthy fats, protein, and fiber. While both can be nutritious, Wakame seaweed may be a better choice for those looking to boost their mineral intake and support thyroid health, while dried beech nuts can be a good source of healthy fats and protein.

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

Both wakame seaweed and dried beechnuts can be nutritious additions to a 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. Wakame seaweed is low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. It also contains vitamins and minerals that support overall health. Dried beechnuts are calorie-dense and high in healthy fats, which can be beneficial in moderation but may lead to weight gain if consumed in excess. In general, focusing on a balanced diet that includes a variety of whole plant foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds, is key for sustainable weight loss. It's best to enjoy wakame seaweed and dried beechnuts as part of a well-rounded eating plan rather than relying on them as specific weight loss foods.

Should I eat more Wakame Seaweed 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. Wakame seaweed is a good source of protein, but dried beech nuts are higher in protein content and healthy fats, making them a better option for muscle building. Incorporating a mix of both can help support muscle growth and overall health.

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

Wakame seaweed has a lower environmental impact compared to dried beechnuts. Seaweed cultivation requires less land, water, and resources than traditional agriculture for nuts. Additionally, seaweed farming can help improve water quality and provide habitat for marine life.