Comparing Nutrients in 7 ounces Summer Squash VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Summer Squash	24%	8%	68%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Summer Squash	Dried Beechnuts	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.065g	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	5.1% 6.65g	51% 66.5g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	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	2.6% 1.9g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.06g	NA	g per day for Men 19-50 years
Fiber	5.74% 2.2g	NA	38g per day for Men 19-50 years
Protein	4.3% 2.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.04% 0.97mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.15% 0.31mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.3% 0.43mg	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	14.4% 57.5μg	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	37.5% 33.7mg	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	1.6% 0.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Dried Beechnuts	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	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	8.7% 0.69mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	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	10.8% 75.4mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	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	0.26% 3.97mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	5.08% 188g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Summer Squash VS Dried Beechnuts per 7 oz

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

• 7 oz of Dried Beechnuts contain 6.3 times more Vitamin B1, 2.6 times more Vitamin B2, 1.8 times more Vitamin B3, 6 times more Vitamin B5, 3.1 times more Vitamin B6 and 3.9 times more Vitamin B9 than Raw All Varieties Summer Squash.
• Both Summer Squash and Dried Beechnuts provide similar amounts of Vitamin C per seven ounces.
• Both Raw All Varieties Summer Squash as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Summer Squash vs Dried Beechnuts:

• 7 ounces of Summer Squash have more Magnesium, more Phosphorus and 14.3 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 13.1 times more Copper, 7 times more Iron, 7.7 times more Manganese, 3.9 times more Potassium and 19 times more Sodium than Raw All Varieties Summer Squash.
• Both Summer Squash and Dried Beechnuts contain similar levels of Zinc per seven ounces.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw All Varieties Summer Squash as well as Dried Beechnuts lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Beechnuts contain 36 times more Energy, 277.8 times more Fat, 130 times more Saturated Fat, 30.4 times more Omega 3, 557.3 times more Omega 6, 10 times more Carbohydrate and 5.1 times more Protein than Raw All Varieties Summer Squash.
• 7 ounces of Summer Squash provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Summer Squash VS Dried Beechnuts

What are the health benefits of Summer Squash compared to Dried Beechnuts?

Summer squash is a low-calorie vegetable rich in vitamins A and C, as well as minerals like potassium and magnesium. It is also a good source of fiber, which supports digestive health. On the other hand, dried beech nuts are high in healthy fats, protein, and fiber, making them a nutritious snack option. However, they are also calorie-dense, so portion control is important. Both summer squash and dried beech nuts offer unique health benefits and can be included in a balanced vegan diet.

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

You can lose weight easier by eating more Summer Squash as it is 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 may not be as conducive to weight loss.

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

To gain more muscles while training consistently, it is recommended to consume more summer squash as it is a good source of vitamins, minerals, and fiber that can support muscle growth and overall health. Dried beech nuts are high in healthy fats and protein, but summer squash provides a wider range of nutrients that are beneficial for muscle development.

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

Summer squash has a lower environmental impact compared to dried beechnuts. Summer squash requires less water, land, and resources to grow, making it a more sustainable option. Additionally, beechnuts may have a higher carbon footprint due to processing and transportation. Choosing summer squash over dried beechnuts can help reduce environmental impact.