Nutrient Comparison: Spinach VS Brazilnuts per 14 oz
Compare the macro and micronutrient content in 14 oz of 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 Spinach vs Brazilnuts:
- 14 ounces of Spinach have 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 Brazilnuts.
- While 14 oz of Dried Brazilnuts contain 7.9 times more Vitamin B1, 2.8 times more Vitamin B5 and 2.8 times more Vitamin E than Raw Spinach.
- 14 ounces of 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 Raw Spinach as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Spinach vs Brazilnuts:
- 14 ounces of Spinach have 26.3 times more Sodium and 26.7 times more Water than Brazilnuts.
- While 14 oz of Dried Brazilnuts contain 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 Raw Spinach.
- Both Spinach and Brazilnuts 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 Spinach have 3.8 times more Omega 3 than Brazilnuts.
- While 14 oz of Dried Brazilnuts contain 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 Raw Spinach.
- 14 ounces of Spinach provide inadequate amounts of Energy and Omega 6