Comparing Nutrients in 7 ounces Turnips VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Turnips	12%	3%	85%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Turnips	Dried Beechnuts	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	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	0.068% 0.022g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	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	9.8% 12.8g	51% 66.5g	130g per day for Men 19-50 years
Sugars	10.4% 7.54g	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	9.4% 3.57g	NA	38g per day for Men 19-50 years
Protein	3.2% 1.8g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Turnips	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.94% 0.4mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	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	7.44% 29.8μg	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	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	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Turnips	Dried Beechnuts	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	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	7.44% 0.6mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	7.65% 53.6mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	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	8.86% 133mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.93% 182g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Turnips VS Dried Beechnuts per 7 oz

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

• 7 ounces of Turnips have 1.4 times more Vitamin C than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 7.6 times more Vitamin B1, 12.4 times more Vitamin B2, 2.2 times more Vitamin B3, 4.6 times more Vitamin B5, 7.6 times more Vitamin B6 and 7.5 times more Vitamin B9 than Raw Turnips.
• Both Raw Turnips as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Turnips vs Dried Beechnuts:

• 7 ounces of Turnips have 30 times more Calcium, more Magnesium, more Phosphorus, 1.8 times more Sodium and 13.9 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 7.9 times more Copper, 8.2 times more Iron, 10 times more Manganese, 5.3 times more Potassium and 1.3 times more Zinc than Raw Turnips.
• 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 20.6 times more Energy, 500 times more Fat, 519.9 times more Saturated Fat, 42.5 times more Omega 3, 1532.5 times more Omega 6, 5.2 times more Carbohydrate and 6.9 times more Protein than Raw Turnips.
• 7 ounces of Turnips provide inadequate amounts of Energy, Omega 6 and Protein

Frequently Asked Questions about Turnips VS Dried Beechnuts

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

Turnips are a good source of fiber, vitamins C and K, and minerals like potassium and manganese. They are low in calories and can support digestive health and immune function. Dried beech nuts, on the other hand, are high in healthy fats, protein, and antioxidants. They can provide energy and promote heart health. Both can be part of a balanced vegan diet, offering different nutritional benefits.

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

Both turnips and dried beech nuts can be part of a healthy weight loss diet due to their nutrient content and low calorie density. However, turnips are lower in calories and higher in fiber compared to dried beech nuts, making them a more weight-loss-friendly option. Incorporating a variety of fruits, vegetables, whole grains, and legumes into your diet, along with regular physical activity, is key to successful and sustainable weight loss.

Should I eat more Turnips 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. Turnips are a good source of vitamins and minerals but are not high in protein. Dried beech nuts, on the other hand, are a good source of plant-based protein and healthy fats. Including a variety of protein-rich foods like beans, lentils, tofu, tempeh, nuts, and seeds in your diet will support muscle growth and recovery.

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

Turnips have a lower environmental impact compared to dried beechnuts. Turnips require less water, land, and resources to grow, making them a more sustainable option. Additionally, turnips are typically grown locally in many regions, reducing transportation emissions.