Comparing Nutrients in 7 ounces Tangerines VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Tangerines	5%	5%	90%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Tangerines	Dried Beechnuts	Recommended Dietary Allowance
Energy	3.63% 105kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.62g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	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	20.4% 26.5g	51% 66.5g	130g per day for Men 19-50 years
Sugars	29% 21g	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	6.57% 4.76g	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	% 4.23g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	NA	38g per day for Men 19-50 years
Protein	2.87% 1.6g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Tangerines	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	7.5% 67.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	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	4.66% 0.75mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.57% 0.43mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	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	7.94% 31.8μg	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	59% 53mg	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	2.65% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tangerines	Dried Beechnuts	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	3.72% 0.3mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	3.36% 0.077mg	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	5.67% 39.7mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	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	1.26% 0.14mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.57% 169g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Tangerines VS Dried Beechnuts per 7 oz

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

• 7 ounces of Tangerines have more Vitamin A and 1.7 times more Vitamin C than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 5.2 times more Vitamin B1, 10.3 times more Vitamin B2, 2.3 times more Vitamin B3, 4.3 times more Vitamin B5, 8.8 times more Vitamin B6 and 7.1 times more Vitamin B9 than Raw Tangerines.
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Tangerines as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Tangerines vs Dried Beechnuts:

• 7 ounces of Tangerines have 37 times more Calcium, more Magnesium, more Phosphorus and 12.9 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 16 times more Copper, 16.4 times more Iron, 34.4 times more Manganese, 6.1 times more Potassium, 19 times more Sodium and 5.1 times more Zinc than Raw Tangerines.
• 7 ounces of Tangerines lack sufficient amounts of Iron, Manganese and 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 10.9 times more Energy, 161.3 times more Fat, 146.6 times more Saturated Fat, 94.4 times more Omega 3, 383.1 times more Omega 6, 2.5 times more Carbohydrate and 7.7 times more Protein than Raw Tangerines.
• 7 ounces of Tangerines provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein

Frequently Asked Questions about Tangerines VS Dried Beechnuts

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

Tangerines are a good source of vitamin C, fiber, and antioxidants, which can help boost the immune system, improve digestion, and reduce inflammation. Dried beech nuts, on the other hand, are high in healthy fats, protein, and minerals like magnesium and zinc. However, they are also high in calories and can be a potential choking hazard. It's important to consume them in moderation.

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

Tangerines would be a better choice for weight loss as they are lower in calories and higher in water content compared to dried beech nuts. Tangerines also provide more fiber and essential nutrients that can support weight loss and overall health.

Should I eat more Tangerines 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 foods. Dried beech nuts are a good source of protein and healthy fats, which can support muscle growth. However, tangerines are not a significant source of protein and may not directly contribute to muscle gain. It is recommended to include a combination of plant-based proteins such as beans, lentils, tofu, nuts, and seeds in your diet to support muscle growth while training.

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

Tangerines have a lower environmental impact compared to dried beechnuts. Tangerines require less water, land, and resources to grow, making them a more sustainable option. Additionally, beechnuts are often imported and have a higher carbon footprint due to transportation. Choosing locally grown tangerines can further reduce the environmental impact of your food choices.