Comparing Nutrients in 7 ounces Winter Squash VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Winter Squash	10%	3%	87%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Winter Squash	Dried Beechnuts	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	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	13% 17g	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	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	7.83% 2.98g	NA	38g per day for Men 19-50 years
Protein	3.37% 1.9g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Winter Squash	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	15% 135μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.46% 0.37mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	12% 47.6μg	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	27% 24.4mg	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	1.6% 0.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash	Dried Beechnuts	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	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	14.4% 1.15mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	6.52% 45.6mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	20.4% 695mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.8% 178g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Winter Squash VS Dried Beechnuts per 7 oz

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

• 7 ounces of Winter Squash have more Vitamin A than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 10.1 times more Vitamin B1, 6 times more Vitamin B2, 1.8 times more Vitamin B3, 4.9 times more Vitamin B5, 4.4 times more Vitamin B6, 4.7 times more Vitamin B9 and 1.3 times more Vitamin C than Raw All Varieties Winter Squash.
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw All Varieties Winter Squash as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Winter Squash have 28 times more Calcium, more Magnesium, more Phosphorus and 13.6 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 9.4 times more Copper, 4.2 times more Iron, 8.2 times more Manganese, 2.9 times more Potassium, 9.5 times more Sodium and 1.7 times more Zinc than Raw All Varieties Winter Squash.
• 7 ounces of Winter Squash lack sufficient amounts of Zinc
• 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 16.9 times more Energy, 384.6 times more Fat, 211.8 times more Saturated Fat, 48.6 times more Omega 3, 875.7 times more Omega 6, 3.9 times more Carbohydrate and 6.5 times more Protein than Raw All Varieties Winter Squash.
• 7 ounces of Winter Squash provide inadequate amounts of Energy, Omega 6 and Protein

Frequently Asked Questions about Winter Squash VS Dried Beechnuts

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

Winter squash is a great source of vitamins A and C, fiber, and antioxidants, which can support immune health, eye health, and digestion. Dried beech nuts are high in healthy fats, protein, and minerals like manganese and copper, which can support heart health and energy production. Both can be part of a healthy diet, but winter squash may offer more diverse nutrients for overall health.

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

You can lose weight easier by eating more Winter Squash as it is lower in calories and higher in fiber compared to Dried Beechnuts. Fiber helps keep you full and satisfied, which can aid in weight loss.

Should I eat more Winter Squash 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 adequate protein. Winter squash is a good source of vitamins and minerals, but it is lower in protein compared to dried beech nuts. Dried beech nuts are higher in protein and healthy fats, making them a better choice for muscle building. Incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains can help support muscle growth and recovery.

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

Winter squash has a lower environmental impact compared to dried beechnuts. Squash requires less water, land, and resources to grow, making it a more sustainable option. Additionally, squash plants can help improve soil health and biodiversity. Beechnuts, on the other hand, may require more resources and have a higher carbon footprint due to the processing involved in drying them.