Nutrient Comparison: Mustard Spinach VS Brazilnuts per 14 oz
Compare the macro and micronutrient content in 14 oz of Mustard 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 Mustard Spinach vs Brazilnuts:
- 14 ounces of Mustard Spinach have more Vitamin A, 2.7 times more Vitamin B2, 2.3 times more Vitamin B3, 1.5 times more Vitamin B6, 7.2 times more Vitamin B9 and 185.7 times more Vitamin C than Brazilnuts.
- While 14 oz of Dried Brazilnuts contain 9.1 times more Vitamin B1 than Raw Mustard Spinach.
- Both Mustard Spinach and Brazilnuts provide similar amounts of Vitamin B5 per 14 ounces.
- 14 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
- Both Raw Mustard Spinach as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Mustard Spinach vs Brazilnuts:
- 14 ounces of Mustard Spinach have 1.3 times more Calcium and 27 times more Water than Brazilnuts.
- While 14 oz of Dried Brazilnuts contain 23.2 times more Copper, 1.6 times more Iron, 34.2 times more Magnesium, 3 times more Manganese, 25.9 times more Phosphorus, 1.5 times more Potassium, 2396.3 times more Selenium and 23.9 times more Zinc than Raw Mustard Spinach.
- 14 ounces of Mustard Spinach lack sufficient amounts of Selenium and Zinc
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Dried Brazilnuts contain 30 times more Energy, 223.7 times more Fat, 1075.6 times more Saturated Fat, 1.3 times more Omega 3, 812.1 times more Omega 6, 3 times more Carbohydrate, 2.7 times more Fiber and 6.5 times more Protein than Raw Mustard Spinach.
- 14 ounces of Mustard Spinach provide inadequate amounts of Energy, Omega 3 and Omega 6