Comparing Nutrients in 7 ounces Butternut Winter Squash VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Butternut Winter Squash	8%	2%	90%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Butternut Winter Squash	Dried Beechnuts	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	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	18% 23g	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	2.7% 1.96g	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	% 1.96g	NA	g per day for Men 19-50 years
Sucrose	% 0.44g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	NA	38g per day for Men 19-50 years
Protein	3.54% 2g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	117% 1056μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 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	13.4% 53.6μg	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	46.3% 41.7mg	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	19% 2.86mg	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

	Butternut Winter Squash	Dried Beechnuts	Recommended Dietary Allowance
Calcium	9.53% 95mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	16% 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	17.4% 1.4mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	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	9.36% 65.5mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	20.5% 699mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	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	2.7% 0.3mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Butternut Winter Squash VS Dried Beechnuts per 7 oz

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

• 7 ounces of Butternut Winter Squash have more Vitamin A, 1.4 times more Vitamin B3 and 1.4 times more Vitamin C than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 3 times more Vitamin B1, 18.6 times more Vitamin B2, 2.3 times more Vitamin B5, 4.4 times more Vitamin B6 and 4.2 times more Vitamin B9 than Raw Butternut Winter Squash.
• 7 ounces of Butternut Winter Squash have insufficient amounts of Vitamin B2
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Butternut Winter Squash as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Butternut Winter Squash have 48 times more Calcium, more Magnesium, more Phosphorus and 13.1 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 9.3 times more Copper, 3.5 times more Iron, 6.6 times more Manganese, 2.9 times more Potassium, 9.5 times more Sodium and 2.4 times more Zinc than Raw Butternut Winter Squash.
• 7 ounces of Butternut 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 12.8 times more Energy, 500 times more Fat, 272.3 times more Saturated Fat, 65.4 times more Omega 3, 1149.4 times more Omega 6, 2.9 times more Carbohydrate and 6.2 times more Protein than Raw Butternut Winter Squash.
• 7 ounces of Butternut Winter Squash provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein

Frequently Asked Questions about Butternut Winter Squash VS Dried Beechnuts

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

Butternut winter squash is a great source of vitamins A and C, fiber, and potassium. It can support eye health, boost immunity, and aid in digestion. Dried beech nuts are high in healthy fats, protein, and fiber, which can help with heart health and satiety. Both can be part of a healthy vegan diet, but butternut squash offers more vitamins and minerals compared to dried beech nuts.

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

Both butternut winter squash and dried beech nuts can be part of a healthy weight loss diet due to their nutrient content and low calorie density. However, butternut winter squash is lower in calories and higher in fiber, making it a more filling and satisfying option for weight loss. Dried beech nuts, on the other hand, are higher in calories and fat, so they should be consumed in moderation. Ultimately, incorporating a variety of whole plant foods, including butternut winter squash, can support weight loss by providing essential nutrients and promoting satiety.

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

To gain more muscles while training consistently, it is recommended to focus on consuming a variety of plant-based protein sources such as legumes, tofu, tempeh, quinoa, and nuts/seeds. While both Butternut Winter Squash and Dried Beechnuts have some nutritional benefits, they are not particularly high in protein compared to other plant-based foods. Incorporating a combination of protein-rich plant foods along with a well-rounded diet and consistent training regimen will be more effective for muscle gain.

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

Butternut 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.