Comparing Nutrients in 1 pound 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	90% 2613kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	39% 0.63g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	NA	2.63% 1.9g	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	0.94% 0.68g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	NA	26.3% 9.98g	38g per day for Men 19-50 years
Protein	50.2% 28g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	236% 2127μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	66% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	5.9% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	68% 0.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	64.3% 19.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	128% 513μg	220% 880μg	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	78% 70.3mg	142% 127mg	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	61.4% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1825% 2190μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Spinach	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	45% 449mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	65.5% 0.59mg	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	139% 11mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	85.3% 358mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	177% 4.07mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	74.4% 2531mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	24% 358mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	0.81% 30g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Spinach per 1 lb

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

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

• 1 pound 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 lb of Raw Spinach contains more Vitamin A, 1.7 times more Vitamin B9 and 1.8 times more Vitamin C than Dried Beechnuts.
• 1 pound of Dried Beechnuts have insufficient amounts of Vitamin A
• 1 pound of Spinach have insufficient amounts of Vitamin B5
• Both Dried Beechnuts as well as Raw Spinach have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dried Beechnuts vs Spinach:

• 1 pound of Dried Beechnuts has 5.2 times more Copper, 1.5 times more Manganese and 1.8 times more Potassium than Spinach.
• While 1 lb 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 pound.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 pound of Spinach provide inadequate amounts of Energy and Omega 6