Comparing Nutrients in 7 ounces Watercress VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Watercress	60%	6%	34%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Watercress	Dried Beechnuts	Recommended Dietary Allowance
Energy	0.75% 22kcal	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	0.17% 0.054g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	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	1.97% 2.56g	51% 66.5g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	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	2.6% 0.99g	NA	38g per day for Men 19-50 years
Protein	8.15% 4.56g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Watercress	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	35.3% 318μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	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	4.47% 18μg	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	95% 85.3mg	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	13.2% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	413% 496μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watercress	Dried Beechnuts	Recommended Dietary Allowance
Calcium	24% 238mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	4.96% 0.4mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	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	17% 119mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	19.3% 655mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	5.1% 189g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Watercress VS Dried Beechnuts per 7 oz

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

• 7 ounces of Watercress have more Vitamin A and 2.8 times more Vitamin C than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 3.4 times more Vitamin B1, 3.1 times more Vitamin B2, 4.4 times more Vitamin B3, 3 times more Vitamin B5, 5.3 times more Vitamin B6 and 12.6 times more Vitamin B9 than Raw Watercress.
• 7 ounces of Watercress have insufficient amounts of Vitamin B3
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Watercress as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Watercress vs Dried Beechnuts:

• 7 ounces of Watercress have 120 times more Calcium, more Magnesium, more Phosphorus and 14.4 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 8.7 times more Copper, 12.3 times more Iron, 5.5 times more Manganese, 3.1 times more Potassium and 3.3 times more Zinc than Raw Watercress.
• Both Watercress and Dried Beechnuts contain similar levels of Sodium per seven ounces.
• 7 ounces of Watercress lack sufficient amounts of 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 52.4 times more Energy, 500 times more Fat, 211.8 times more Saturated Fat, 73.9 times more Omega 3, 1532.5 times more Omega 6, 26 times more Carbohydrate and 2.7 times more Protein than Raw Watercress.
• 7 ounces of Watercress provide inadequate amounts of Energy, Omega 3, Omega 6 and Carbohydrate

Frequently Asked Questions about Watercress VS Dried Beechnuts

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

Watercress is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as minerals like calcium and iron. It is also a good source of antioxidants and may help support immune function and reduce inflammation. Dried beech nuts, on the other hand, are high in calories and fat, and may not offer the same level of vitamins and minerals as watercress. In terms of health benefits, watercress is a more nutrient-dense option compared to dried beech nuts.

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

Watercress would be a better option for weight loss compared to dried beech nuts. Watercress is low in calories and high in water content, making it a great choice for promoting weight loss. Dried beech nuts, on the other hand, are higher in calories and fat, which may hinder weight loss efforts. Additionally, watercress is rich in nutrients and antioxidants that can support overall health and well-being.

Should I eat more Watercress or more Dried Beechnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is recommended to consume more watercress as it is a nutrient-dense leafy green vegetable that is rich in vitamins, minerals, and antioxidants. Watercress provides essential nutrients that support muscle growth and recovery, such as vitamin C, iron, and calcium. Dried beech nuts, on the other hand, are higher in fat and calories and may not provide the same muscle-building benefits as watercress. Incorporating a variety of plant-based foods like watercress, along with a balanced diet and proper training, can help support muscle growth and overall health.

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

Watercress has a lower environmental impact compared to dried beechnuts. Watercress requires less water, land, and resources to produce, making it a more sustainable option. Additionally, watercress is typically grown locally and seasonally, further reducing its carbon footprint. In contrast, dried beechnuts may require more resources to cultivate and process, contributing to a higher environmental impact.