Comparing Nutrients in 7 ounces Yambean VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Yambean	7%	2%	91%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Yambean	Dried Beechnuts	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	13.5% 17.5g	51% 66.5g	130g per day for Men 19-50 years
Sugars	4.93% 3.57g	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	25.6% 9.72g	NA	38g per day for Men 19-50 years
Protein	2.55% 1.43g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Yambean	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.43% 0.058mg	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	5.36% 0.27mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	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	5.95% 24μg	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	44.5% 40mg	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	6.1% 0.91mg	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

	Yambean	Dried Beechnuts	Recommended Dietary Allowance
Calcium	2.4% 24mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	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	15% 1.2mg	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	5.18% 0.12mg	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	5.1% 35.7mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	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	0.53% 7.94mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.83% 179g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Yambean VS Dried Beechnuts per 7 oz

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

• 7 ounces of Yambean have 1.3 times more Vitamin C than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 15.2 times more Vitamin B1, 12.8 times more Vitamin B2, 4.4 times more Vitamin B3, 6.9 times more Vitamin B5, 16.3 times more Vitamin B6 and 9.4 times more Vitamin B9 than Raw Yambean .
• 7 ounces of Yambean have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Yambean as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Yambean vs Dried Beechnuts:

• 7 ounces of Yambean have more Magnesium, more Phosphorus and 13.6 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 14 times more Copper, 4.1 times more Iron, 22.4 times more Manganese, 6.8 times more Potassium, 9.5 times more Sodium and 2.3 times more Zinc than Raw Yambean .
• 7 ounces of Yambean lack sufficient amounts of Zinc
• 7 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Yambean 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 15.2 times more Energy, 555.6 times more Fat, 272.3 times more Saturated Fat, 121.4 times more Omega 3, 634.1 times more Omega 6, 3.8 times more Carbohydrate and 8.6 times more Protein than Raw Yambean .
• 7 ounces of Yambean provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein

Frequently Asked Questions about Yambean VS Dried Beechnuts

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

Yambean, also known as jicama, is a low-calorie root vegetable that is high in fiber, vitamin C, and potassium. It can help support digestion, boost immunity, and promote heart health. Dried beech nuts, on the other hand, are high in healthy fats and protein but can be calorie-dense. While both can be part of a healthy diet, yambean may be a better choice for those looking to increase fiber and vitamin intake while keeping calories in check.

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

Both yambean and dried beechnuts can be part of a healthy diet for weight loss due to their high fiber content and nutrient density. However, weight loss ultimately comes down to creating a calorie deficit, where you are burning more calories than you consume. It's important to focus on overall dietary patterns, portion sizes, and incorporating a variety of nutrient-dense foods to support weight loss. Remember to also consider factors like physical activity, hydration, and overall lifestyle habits for successful weight management.

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

To gain more muscle while training consistently, it is important to focus on consuming adequate protein sources. Dried beech nuts are a good source of protein, healthy fats, and fiber, making them a suitable option for muscle building. However, yambeans are also a good source of plant-based protein and can be included in a balanced diet to support muscle growth. It is recommended to include a variety of protein-rich plant foods in your diet, such as beans, lentils, nuts, seeds, and whole grains, to ensure you are meeting your protein needs for muscle development.

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

Yambean, also known as jicama, has a lower environmental impact compared to dried beechnuts. Yambean requires less water, land, and resources to grow, making it a more sustainable option. Additionally, yambean production produces fewer greenhouse gas emissions compared to dried beechnuts. Choosing yambean over dried beechnuts can help reduce the environmental footprint of your diet.