Comparing Nutrients in 1 kilogram Spinach VS Dried Beechnuts

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Spinach	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	521% 4690μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.9mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.24mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	150% 1.95mg	526% 6.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	142% 42.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	485% 1940μg	283% 1130μg	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	312% 281mg	172% 155mg	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	135% 20.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4024% 4829μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Dried Beechnuts	Recommended Dietary Allowance
Calcium	99% 990mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	744% 6.7mg	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	339% 27mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	188% 790mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	390% 8.97mg	583% 13.4mg	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	70% 490mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	164% 5580mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	NA	55μg per day for Men 19-50 years
Sodium	52.7% 790mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	24.7% 914g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Spinach VS Dried Beechnuts per 1 kg

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

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

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

Comparing minerals per 1 kilogram for Spinach vs Dried Beechnuts:

• 1 kilogram of Spinach has 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.
• While 1 kg of Dried Beechnuts contains 5.2 times more Copper, 1.5 times more Manganese and 1.8 times more Potassium than Raw Spinach.
• Both Spinach and Dried Beechnuts 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 kg of Dried Beechnuts contains 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 Raw Spinach.
• 1 kilogram of Spinach provide inadequate amounts of Energy and Omega 6