Comparing Nutrients in 7 ounces Yautia VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Yautia	6%	3%	91%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Yautia	Dried Beechnuts	Recommended Dietary Allowance
Energy	6.7% 194kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	NA	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	NA	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% 47g	51% 66.5g	130g per day for Men 19-50 years
Sugars	NA	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	7.83% 2.98g	NA	38g per day for Men 19-50 years
Protein	5.17% 2.9g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Yautia	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	16% 0.19mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.27% 1.32mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.41mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	8.43% 33.7μg	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	11.5% 10.3mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yautia	Dried Beechnuts	Recommended Dietary Allowance
Calcium	1.8% 18mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	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	24.3% 1.94mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	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	14.5% 101mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	35% 1187mg	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	2.78% 41.7mg	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	3.9% 145g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Yautia VS Dried Beechnuts per 7 oz

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

• 7 oz of Dried Beechnuts contain 3.1 times more Vitamin B1, 9.3 times more Vitamin B2, 1.3 times more Vitamin B3, 4.4 times more Vitamin B5, 2.9 times more Vitamin B6, 6.6 times more Vitamin B9 and 3 times more Vitamin C than Raw Yautia .
• Both Raw Yautia as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Yautia vs Dried Beechnuts:

• 7 ounces of Yautia have more Magnesium, more Phosphorus and 1.4 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.6 times more Copper, 2.5 times more Iron, 7.2 times more Manganese, 1.7 times more Potassium and 1.8 times more Sodium than Raw Yautia .
• 7 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Yautia 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, 125 times more Fat, 69.7 times more Saturated Fat, 1.4 times more Carbohydrate and 4.2 times more Protein than Raw Yautia .

Frequently Asked Questions about Yautia VS Dried Beechnuts

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

Yautia, also known as malanga, is a starchy root vegetable that is a good source of fiber, vitamins, and minerals. It is low in calories and fat, making it a healthy option for a balanced diet. On the other hand, dried beech nuts are high in healthy fats, protein, and antioxidants. Both can be part of a healthy diet, but yautia may be a better option for those looking to increase their fiber intake and reduce calorie and fat consumption.

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

Both yautia and dried beechnuts can be part of a healthy diet, but weight loss ultimately comes down to creating a calorie deficit. Focus on incorporating a variety of whole plant foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds, while being mindful of portion sizes. Additionally, staying active and maintaining a balanced diet is key for successful weight loss.

Should I eat more Yautia 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. Yautia is a starchy root vegetable that is low in protein, so it may not be the best choice for muscle building. Dried beech nuts, on the other hand, are a good source of plant-based protein and healthy fats, making them a better option for muscle growth. Incorporating a variety of protein-rich plant foods such as beans, lentils, tofu, tempeh, nuts, and seeds into your diet can help support muscle development.

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

Yautia, a starchy root vegetable, generally has a lower environmental impact compared to dried beech nuts. Yautia requires less water, land, and energy to produce, making it a more sustainable option. Additionally, yautia cultivation typically produces fewer greenhouse gas emissions and has a lower overall carbon footprint compared to the production of dried beech nuts.