Comparing Nutrients in 1 kilogram Dried Beechnuts VS Canned Spinach

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Dried Beechnuts	Canned Spinach	Recommended Dietary Allowance
Energy	199% 5760kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	2.53% 0.81g	32g per day for Men 19-50 years
Omega 3	1063% 17g	111% 1.78g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	26% 34g	130g per day for Men 19-50 years
Sugars	NA	5.5% 4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	63% 24g	38g per day for Men 19-50 years
Protein	111% 62g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Canned Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	544% 4900μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	24.3% 3.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	77% 1mg	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	283% 1130μg	245% 980μg	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	172% 155mg	159% 143mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	129% 19.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3847% 4616μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Canned Spinach	Recommended Dietary Allowance
Calcium	1% 10mg	127% 1270mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	200% 1.8mg	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	308% 24.6mg	288% 23mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	181% 760mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	260% 5.97mg	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	0% 0mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	102% 3460mg	3400mg per day for Men 19-50 years
Selenium	NA	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	215% 3220mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	1.8% 66g	25% 918g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Canned Spinach per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Beechnuts versus 1 kg of Canned Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Canned Spinach:

• 1 kilogram of Dried Beechnuts has 19 times more Vitamin B1, 2.7 times more Vitamin B2, 2.3 times more Vitamin B3, 19.7 times more Vitamin B5 and 6.8 times more Vitamin B6 than Canned Spinach.
• While 1 kg of Canned Spinach, Solids with Salt contains more Vitamin A than Dried Beechnuts.
• Both Dried Beechnuts and Canned Spinach provide similar amounts of Vitamin B9 and Vitamin C per one kilogram.
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin A
• 1 kilogram of Canned Spinach have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Dried Beechnuts as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Canned Spinach:

• 1 kilogram of Dried Beechnuts has 3.7 times more Copper, 2.2 times more Manganese and 2.9 times more Potassium than Canned Spinach.
• While 1 kg of Canned Spinach, Solids with Salt contains 127 times more Calcium, more Magnesium, more Phosphorus, 8.5 times more Sodium, 1.3 times more Zinc and 13.9 times more Water than Dried Beechnuts.
• Both Dried Beechnuts and Canned Spinach contain similar levels of Iron per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Beechnuts has 25 times more Energy, 100 times more Fat, 70.6 times more Saturated Fat, 9.6 times more Omega 3, 557.3 times more Omega 6, 9.9 times more Carbohydrate and 2.2 times more Protein than Canned Spinach.
• 1 kilogram of Canned Spinach provide inadequate amounts of Energy and Omega 6