Nutrient Comparison: Brazilnuts VS Spinach per 14 oz
Compare the macro and micronutrient content in 14 oz of Brazilnuts versus 14 oz of Spinach to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Brazilnuts vs Spinach:
- 14 ounces of Brazilnuts have 7.9 times more Vitamin B1, 2.8 times more Vitamin B5 and 2.8 times more Vitamin E than Spinach.
- While 14 oz of Raw Spinach contain more Vitamin A, 5.4 times more Vitamin B2, 2.5 times more Vitamin B3, 1.9 times more Vitamin B6, 8.8 times more Vitamin B9, 40.1 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
- 14 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
- 14 ounces of Spinach have insufficient amounts of Vitamin B5
- Both Dried Brazilnuts as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Brazilnuts vs Spinach:
- 14 ounces of Brazilnuts have 1.6 times more Calcium, 13.4 times more Copper, 4.8 times more Magnesium, 1.4 times more Manganese, 14.8 times more Phosphorus, 1917 times more Selenium and 7.7 times more Zinc than Spinach.
- While 14 oz of Raw Spinach contain 26.3 times more Sodium and 26.7 times more Water than Dried Brazilnuts.
- Both Brazilnuts and Spinach contain similar levels of Iron and Potassium per 14 ounces.
- 14 ounces of Spinach lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Brazilnuts have 28.7 times more Energy, 172.1 times more Fat, 256.1 times more Saturated Fat, 937 times more Omega 6, 3.2 times more Carbohydrate, 5.5 times more Sugars, 3.4 times more Fiber and 5 times more Protein than Spinach.
- While 14 oz of Raw Spinach contain 3.8 times more Omega 3 than Dried Brazilnuts.
- 14 ounces of Spinach provide inadequate amounts of Energy and Omega 6