Nutrient Comparison: Cooked Malabar Spinach VS Brazilnuts per 14 oz
Compare the macro and micronutrient content in 14 oz of Cooked Malabar Spinach versus 14 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Cooked Malabar Spinach vs Brazilnuts:
- 14 ounces of Cooked Malabar Spinach have more Vitamin A, 3.7 times more Vitamin B2, 2.7 times more Vitamin B3, 5.2 times more Vitamin B9 and 8.4 times more Vitamin C than Brazilnuts.
- While 14 oz of Dried Brazilnuts contain 5.8 times more Vitamin B1 and 1.4 times more Vitamin B5 than Cooked Malabar Spinach.
- Both Cooked Malabar Spinach and Brazilnuts provide similar amounts of Vitamin B6 per 14 ounces.
- 14 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
- Both Cooked Malabar Spinach as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Cooked Malabar Spinach vs Brazilnuts:
- 14 ounces of Cooked Malabar Spinach have 18.3 times more Sodium and 27 times more Water than Brazilnuts.
- While 14 oz of Dried Brazilnuts contain 1.3 times more Calcium, 15.7 times more Copper, 1.6 times more Iron, 7.8 times more Magnesium, 4.8 times more Manganese, 20.1 times more Phosphorus, 2.6 times more Potassium, 2130 times more Selenium and 13.5 times more Zinc than Cooked Malabar Spinach.
- 14 ounces of Cooked Malabar Spinach lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Dried Brazilnuts contain 28.7 times more Energy, 86 times more Fat, 4.3 times more Carbohydrate, 3.6 times more Fiber and 4.8 times more Protein than Cooked Malabar Spinach.
- 14 ounces of Cooked Malabar Spinach provide inadequate amounts of Energy