Comparing Nutrients in 7 ounces Taro VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Taro	5%	2%	93%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Taro	Dried Beechnuts	Recommended Dietary Allowance
Energy	7.66% 222kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	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	40.4% 52.5g	51% 66.5g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	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	21.4% 8.14g	NA	38g per day for Men 19-50 years
Protein	5.3% 2.98g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Taro	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.2% 0.56mg	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	11% 43.7μg	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	9.92% 8.93mg	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	31.5% 4.72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro	Dried Beechnuts	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	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	13.6% 1.1mg	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	33% 0.76mg	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	24% 167mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	34.5% 1173mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	3.8% 140g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Taro VS Dried Beechnuts per 7 oz

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

• 7 oz of Dried Beechnuts contain 3.2 times more Vitamin B1, 14.8 times more Vitamin B2, 1.5 times more Vitamin B3, 3.1 times more Vitamin B5, 2.4 times more Vitamin B6, 5.1 times more Vitamin B9 and 3.4 times more Vitamin C than Raw Taro.
• 7 ounces of Taro have insufficient amounts of Vitamin B2
• Both Raw Taro as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Taro vs Dried Beechnuts:

• 7 ounces of Taro have 43 times more Calcium, more Magnesium and more Phosphorus than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 3.9 times more Copper, 4.5 times more Iron, 3.5 times more Manganese, 1.7 times more Potassium, 3.5 times more Sodium and 1.6 times more Zinc than Raw Taro.
• 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 5.1 times more Energy, 250 times more Fat, 139.5 times more Saturated Fat, 68 times more Omega 3, 317.1 times more Omega 6, 1.3 times more Carbohydrate and 4.1 times more Protein than Raw Taro.
• 7 ounces of Taro provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Taro VS Dried Beechnuts

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

Taro is a starchy root vegetable that is high in fiber, vitamins, and minerals such as potassium and vitamin C. It is a good source of energy and can support digestive health. Dried beech nuts, on the other hand, are high in healthy fats, protein, and antioxidants. They can provide a good source of energy and support heart health. Both taro and dried beech nuts can be part of a healthy diet, but it's important to consume them in moderation as part of a balanced plant-based diet.

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

Both taro and dried beechnuts can be part of a healthy diet for weight loss, as they are nutrient-dense and can help keep you full. However, weight loss ultimately comes down to creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. It's important to focus on overall calorie intake, portion sizes, and the quality of your diet, rather than just one specific food. Incorporating a variety of whole plant foods, along with regular physical activity, is key for successful and sustainable weight loss.

Should I eat more Taro 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 plant-based protein sources. Taro is a starchy root vegetable that is low in protein, while dried beech nuts are higher in protein and healthy fats. To support muscle growth, it is recommended to include a variety of protein-rich foods in your diet such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Incorporating a mix of these plant-based protein sources will help you meet your protein needs and support muscle development.

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

Taro has a lower environmental impact compared to dried beechnuts. Taro is a root vegetable that requires less water and land to grow, while beechnuts are a tree nut that typically requires more resources to cultivate. Additionally, taro is a staple crop in many regions and can be grown sustainably, making it a more environmentally friendly option.