Comparing Nutrients in 7 ounces Chinese Waterchestnuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Chinese Waterchestnuts	5%	1%	94%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Chinese Waterchestnuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	6.64% 192kcal	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	0.16% 0.052g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	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	36.5% 47.5g	51% 66.5g	130g per day for Men 19-50 years
Sugars	13% 9.53g	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	15.7% 5.95g	NA	38g per day for Men 19-50 years
Protein	4.96% 2.78g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Chinese Waterchestnuts	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	23% 0.28mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	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	8.8% 7.94mg	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	16% 2.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Waterchestnuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	2.2% 22mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	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	1.5% 0.12mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	28.6% 0.66mg	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	18% 125mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	34% 1159mg	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	1.85% 27.8mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	3.94% 146g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Waterchestnuts VS Dried Beechnuts per 7 oz

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

• 7 oz of Dried Beechnuts contain 2.2 times more Vitamin B1, 1.9 times more Vitamin B2, 1.9 times more Vitamin B5, 2.1 times more Vitamin B6, 7.1 times more Vitamin B9 and 3.9 times more Vitamin C than Raw Chinese Waterchestnuts.
• Both Chinese Waterchestnuts and Dried Beechnuts provide similar amounts of Vitamin B3 per seven ounces.
• Both Raw Chinese Waterchestnuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Chinese Waterchestnuts vs Dried Beechnuts:

• 7 ounces of Chinese Waterchestnuts have more Magnesium, more Phosphorus and 1.4 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.1 times more Copper, 41 times more Iron, 4.1 times more Manganese, 1.7 times more Potassium and 2.7 times more Sodium than Raw Chinese Waterchestnuts.
• 7 ounces of Chinese Waterchestnuts lack sufficient amounts of Iron
• 7 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Chinese Waterchestnuts as well as Dried Beechnuts lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Beechnuts contain 5.9 times more Energy, 500 times more Fat, 220 times more Saturated Fat, 170 times more Omega 3, 574.7 times more Omega 6, 1.4 times more Carbohydrate and 4.4 times more Protein than Raw Chinese Waterchestnuts.
• 7 ounces of Chinese Waterchestnuts provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Chinese Waterchestnuts VS Dried Beechnuts

What are the health benefits of Chinese Waterchestnuts compared to Dried Beechnuts?

Chinese water chestnuts are low in calories and fat, high in fiber, and a good source of vitamins and minerals such as potassium and manganese. They can help improve digestion, support heart health, and boost immunity. Dried beech nuts, on the other hand, are high in calories and fat, and may not offer the same nutritional benefits as Chinese water chestnuts. It is important to choose nutrient-dense foods like Chinese water chestnuts for optimal health.

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

Chinese water chestnuts are a lower-calorie and lower-fat option compared to dried beechnuts. Therefore, incorporating Chinese water chestnuts into your diet may help with weight loss as they are a nutrient-dense, low-calorie food. However, it's important to focus on overall balanced nutrition and portion control for sustainable weight loss.

Should I eat more Chinese Waterchestnuts 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. Chinese water chestnuts are low in protein and not a significant source of muscle-building nutrients. Dried beech nuts are also not a good protein source and may not be the best choice for muscle gain. Instead, consider incorporating protein-rich plant foods such as beans, lentils, tofu, tempeh, quinoa, nuts, and seeds into your diet to support muscle growth and recovery.

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

Chinese water chestnuts have a lower environmental impact compared to dried beechnuts. Water chestnuts are typically grown in flooded paddy fields, which can help improve water quality, provide habitat for wildlife, and sequester carbon. In contrast, the production of dried beechnuts may involve deforestation, habitat destruction, and higher resource consumption. Opting for Chinese water chestnuts can be a more sustainable choice for the environment.