Comparing Nutrients in 7 ounces Baby Zucchini Squash VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Baby Zucchini Squash	40%	13%	47%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Baby Zucchini Squash	Dried Beechnuts	Recommended Dietary Allowance
Energy	1.44% 41.7kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	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	4.75% 6.17g	51% 66.5g	130g per day for Men 19-50 years
Sugars	NA	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	5.74% 2.2g	NA	38g per day for Men 19-50 years
Protein	9.6% 5.38g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Baby Zucchini Squash	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	5.5% 49.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.74% 1.4mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	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	9.92% 39.7μg	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	75% 67.7mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baby Zucchini Squash	Dried Beechnuts	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	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	19.6% 1.57mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	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	26.4% 185mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	26.8% 911mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.97% 184g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Baby Zucchini Squash VS Dried Beechnuts per 7 oz

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

• 7 ounces of Baby Zucchini Squash have more Vitamin A and 2.2 times more Vitamin C than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 7.2 times more Vitamin B1, 10.3 times more Vitamin B2, 2.5 times more Vitamin B5, 4.8 times more Vitamin B6 and 5.7 times more Vitamin B9 than Raw Baby Zucchini Squash.
• Both Baby Zucchini Squash and Dried Beechnuts provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Baby Zucchini Squash as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Baby Zucchini Squash vs Dried Beechnuts:

• 7 ounces of Baby Zucchini Squash have 21 times more Calcium, more Magnesium, more Phosphorus, 2.3 times more Zinc and 14.1 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 6.9 times more Copper, 3.1 times more Iron, 6.8 times more Manganese, 2.2 times more Potassium and 12.7 times more Sodium than Raw Baby Zucchini Squash.
• 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 27.4 times more Energy, 125 times more Fat, 68.9 times more Saturated Fat, 16 times more Omega 3, 291.9 times more Omega 6, 10.8 times more Carbohydrate and 2.3 times more Protein than Raw Baby Zucchini Squash.
• 7 ounces of Baby Zucchini Squash provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Baby Zucchini Squash VS Dried Beechnuts

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

Baby zucchini squash is a nutrient-dense vegetable that is low in calories and high in fiber, vitamins, and minerals. It is a good source of vitamin C, vitamin A, potassium, and antioxidants. On the other hand, dried beechnuts are high in healthy fats, protein, and fiber, but they are also calorie-dense and can be high in saturated fats. While both can be part of a healthy diet, baby zucchini squash may be a better option for those looking to increase their vegetable intake and overall nutrient intake without consuming excess calories or saturated fats.

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

Both baby zucchini squash and dried beechnuts can be part of a healthy weight loss diet due to their nutrient content and low calorie density. However, baby zucchini squash is lower in calories and higher in water content, making it a more filling and weight-loss-friendly option compared to dried beechnuts, which are higher in calories and fat. Therefore, including more baby zucchini squash in your diet may help you feel fuller and support your weight loss goals.

Should I eat more Baby Zucchini 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 a variety of protein-rich plant-based foods. Baby zucchini squash is a good source of vitamins and minerals but may not provide enough protein for muscle growth. 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 beans, lentils, tofu, tempeh, nuts, and seeds into your diet can help support muscle growth and recovery.

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

Producing Baby Zucchini Squash generally has a lower environmental impact compared to Dried Beechnuts. Zucchini requires less water, land, and resources to grow, making it a more sustainable option. Beechnuts, on the other hand, may have a higher carbon footprint due to processing and transportation. Choosing locally grown and organic options can further reduce the environmental impact of both foods.