Comparing Nutrients in 7 ounces Dried Shallots VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Shallots	13%	1%	86%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Dried Shallots	Dried Beechnuts	Recommended Dietary Allowance
Energy	24% 691kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	2.16% 0.37g	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	123% 160g	51% 66.5g	130g per day for Men 19-50 years
Sugars	104% 75.7g	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	82% 31g	NA	38g per day for Men 19-50 years
Protein	43.6% 24.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Dried Shallots	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	256% 3.32mg	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	57.5% 230μg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.45% 7.74μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shallots	Dried Beechnuts	Recommended Dietary Allowance
Calcium	36.3% 363mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	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	149% 12mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	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	84% 587mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	96% 3274mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	NA	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	35% 3.83mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Shallots VS Dried Beechnuts per 7 oz

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

• 7 ounces of Dried Shallots have 1.5 times more Vitamin B5, 2.4 times more Vitamin B6 and 2.5 times more Vitamin C than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 3.7 times more Vitamin B2 than Freeze-dried Shallots.
• Both Dried Shallots and Dried Beechnuts provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per seven ounces.
• Both Freeze-dried Shallots as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Shallots vs Dried Beechnuts:

• 7 ounces of Dried Shallots have 183 times more Calcium, 2.4 times more Iron, more Magnesium, more Phosphorus, 1.6 times more Potassium, 1.6 times more Sodium and 5.4 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.6 times more Copper than Freeze-dried Shallots.
• Both Dried Shallots and Dried Beechnuts contain similar levels of Manganese 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 Dried Shallots have 2.4 times more Carbohydrate and 2 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.7 times more Energy, 100 times more Fat, 68.1 times more Saturated Fat, 170 times more Omega 3 and 99.4 times more Omega 6 than Freeze-dried Shallots.
• 7 ounces of Dried Shallots provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Dried Shallots VS Dried Beechnuts

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

Dried shallots are a good source of antioxidants, vitamins, and minerals, while dried beechnuts are high in healthy fats and protein. Shallots can help support immune function and reduce inflammation, while beechnuts can aid in heart health and provide sustained energy. Both can be part of a balanced vegan diet, but it's important to consume them in moderation due to their calorie and fat content.

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

Both dried shallots and dried beechnuts can be part of a healthy diet, but if your goal is weight loss, it's important to focus on overall calorie intake and nutrient density. Dried shallots are low in calories and can add flavor to dishes without adding a lot of extra calories. Dried beechnuts, on the other hand, are higher in calories and fat, so they should be consumed in moderation. To lose weight more easily, focus on eating a variety of whole plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds, while being mindful of portion sizes and overall calorie intake.

Should I eat more Dried Shallots 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. Dried Beechnuts are a good source of protein and healthy fats, while Dried Shallots are not a significant source of protein. Therefore, it would be more beneficial to include Dried Beechnuts in your diet to support muscle growth and recovery. Additionally, incorporating a balanced diet with a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains will help you meet your protein needs for muscle building.

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

Dried shallots have a lower environmental impact compared to dried beechnuts. Shallots require less water, land, and resources to grow, making them a more sustainable option. Additionally, shallots have a smaller carbon footprint and contribute less to deforestation compared to beechnuts.