Comparing Nutrients in 1 kilogram Dried Beechnuts VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Spinach	39%	12%	49%

Macro Nutrients

	Dried Beechnuts	Spinach	Recommended Dietary Allowance
Energy	199% 5760kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	1063% 17g	86.3% 1.38g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	28% 36.3g	130g per day for Men 19-50 years
Sugars	NA	5.8% 4.2g	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	2.07% 1.5g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.7g	g per day for Men 19-50 years
Fiber	NA	58% 22g	38g per day for Men 19-50 years
Protein	111% 62g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	521% 4690μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	45.3% 7.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	150% 1.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	142% 42.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	283% 1130μg	485% 1940μg	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	312% 281mg	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	135% 20.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4024% 4829μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Spinach	Recommended Dietary Allowance
Calcium	1% 10mg	99% 990mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	144% 1.3mg	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	339% 27mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	188% 790mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	390% 8.97mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	164% 5580mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 10μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	52.7% 790mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	1.8% 66g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Spinach per 1 kg

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

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

• 1 kilogram of Dried Beechnuts has 3.9 times more Vitamin B1, 2 times more Vitamin B2, 1.2 times more Vitamin B3, 14.2 times more Vitamin B5 and 3.5 times more Vitamin B6 than Spinach.
• While 1 kg of Raw Spinach contains more Vitamin A, 1.7 times more Vitamin B9 and 1.8 times more Vitamin C than Dried Beechnuts.
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin A
• 1 kilogram of Spinach have insufficient amounts of Vitamin B5
• Both Dried Beechnuts as well as Raw Spinach have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Spinach:

• 1 kilogram of Dried Beechnuts has 5.2 times more Copper, 1.5 times more Manganese and 1.8 times more Potassium than Spinach.
• While 1 kg of Raw Spinach contains 99 times more Calcium, more Magnesium, more Phosphorus, 2.1 times more Sodium, 1.5 times more Zinc and 13.8 times more Water than Dried Beechnuts.
• Both Dried Beechnuts and 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, 128.2 times more Fat, 90.8 times more Saturated Fat, 12.3 times more Omega 3, 707.3 times more Omega 6, 9.2 times more Carbohydrate and 2.2 times more Protein than Spinach.
• 1 kilogram of Spinach provide inadequate amounts of Energy and Omega 6