Comparing Nutrients in 14 ounces Frozen Spinach VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Frozen Spinach	Dried Beechnuts	Recommended Dietary Allowance
Energy	3.97% 115kcal	79% 2286kcal	2900kcal per day for Men 19-50 years
Fat	2.33% 2.26g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	422% 6.75g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	429% 73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	102% 133g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	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	0.99% 0.71g	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	% 0.95g	NA	g per day for Men 19-50 years
Sucrose	% 0.95g	NA	g per day for Men 19-50 years
Fiber	30.3% 11.5g	NA	38g per day for Men 19-50 years
Protein	25.7% 14.4g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	258% 2326μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.4% 0.89mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	21.8% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.46% 0.37mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	209% 2.7mg	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	144% 575μg	112% 448μg	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	24.3% 22mg	68.4% 61.5mg	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	76.7% 11.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1230% 1476μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Dried Beechnuts	Recommended Dietary Allowance
Calcium	51% 512mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	295% 2.66mg	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	94% 7.5mg	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	71% 298mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	231% 5.32mg	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	27.8% 194mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	40.4% 1373mg	119% 4036mg	3400mg per day for Men 19-50 years
Selenium	43.3% 24μg	NA	55μg per day for Men 19-50 years
Sodium	19.6% 294mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	9.67% 358g	0.71% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Spinach VS Dried Beechnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Spinach versus 14 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Spinach vs Dried Beechnuts:

• 14 ounces of Frozen Spinach have more Vitamin A and 1.3 times more Vitamin B9 than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 3.2 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 9.8 times more Vitamin B5, 4 times more Vitamin B6 and 2.8 times more Vitamin C than Unprepared Frozen Spinach.
• 14 ounces of Frozen Spinach have insufficient amounts of Vitamin B5
• 14 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Unprepared Frozen Spinach as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Frozen Spinach vs Dried Beechnuts:

• 14 ounces of Frozen Spinach have 129 times more Calcium, more Magnesium, more Phosphorus, 1.9 times more Sodium, 1.6 times more Zinc and 13.7 times more Water than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 4.7 times more Copper, 1.3 times more Iron, 1.9 times more Manganese and 2.9 times more Potassium than Unprepared Frozen Spinach.
• 14 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Beechnuts contain 19.9 times more Energy, 87.7 times more Fat, 139.5 times more Saturated Fat, 20.7 times more Omega 3, more Omega 6, 8 times more Carbohydrate and 1.7 times more Protein than Unprepared Frozen Spinach.
• 14 ounces of Frozen Spinach provide inadequate amounts of Energy and Omega 6