Comparing Nutrients in 14 ounces Frozen Spinach VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Frozen Spinach	Brazilnuts	Recommended Dietary Allowance
Energy	3.97% 115kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	2.33% 2.26g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	200% 64g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	569% 97g	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	36% 46.6g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	12.8% 9.25g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.95g	% 9.25g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Brazilnuts	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	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.4% 0.89mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.46% 0.37mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	31% 0.4mg	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	22% 87.3μg	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	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	76.7% 11.5mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1230% 1476μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Brazilnuts	Recommended Dietary Allowance
Calcium	51% 512mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	769% 6.9mg	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	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	71% 298mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	211% 4.85mg	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	411% 2877mg	700mg per day for Men 19-50 years
Potassium	40.4% 1373mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	43.3% 24μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	19.6% 294mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	146% 16mg	11mg per day for Men 19-50 years
Water	9.67% 358g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Spinach VS Brazilnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen 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 Frozen Spinach vs Brazilnuts:

• 14 ounces of Frozen Spinach have more Vitamin A, 6.4 times more Vitamin B2, 1.7 times more Vitamin B3, 1.7 times more Vitamin B6, 6.6 times more Vitamin B9, 7.9 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 6.6 times more Vitamin B1, 2 times more Vitamin B5 and 1.9 times more Vitamin E than Unprepared Frozen Spinach.
• 14 ounces of Frozen Spinach have insufficient amounts of Vitamin B5
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Unprepared Frozen Spinach as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Spinach vs Brazilnuts:

• 14 ounces of Frozen Spinach have 24.7 times more Sodium and 26.4 times more Water than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 12.1 times more Copper, 1.3 times more Iron, 5 times more Magnesium, 1.7 times more Manganese, 14.8 times more Phosphorus, 1.9 times more Potassium, 319.5 times more Selenium and 7.3 times more Zinc than Unprepared Frozen Spinach.
• Both Frozen Spinach and Brazilnuts contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Spinach have 2.3 times more Omega 3 than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 22.7 times more Energy, 117.7 times more Fat, 393.5 times more Saturated Fat, more Omega 6, 2.8 times more Carbohydrate, 3.6 times more Sugars, 2.6 times more Fiber and 3.9 times more Protein than Unprepared Frozen Spinach.
• 14 ounces of Frozen Spinach provide inadequate amounts of Energy and Omega 6