Comparing Nutrients in 1 pound Frozen Spinach VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Frozen Spinach	Dried Beechnuts	Recommended Dietary Allowance
Energy	4.54% 132kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	81% 26g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	491% 83.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	117% 152g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	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	1.13% 0.82g	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	% 1.1g	NA	g per day for Men 19-50 years
Fiber	34.6% 13g	NA	38g per day for Men 19-50 years
Protein	29.4% 16.5g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	295% 2658μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.53% 0.43mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	239% 3.1mg	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	164% 658μg	128% 513μg	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	27.7% 25mg	78% 70.3mg	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	87.7% 13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1406% 1687μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Dried Beechnuts	Recommended Dietary Allowance
Calcium	58.5% 585mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	338% 3.04mg	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	107% 8.57mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	264% 6.1mg	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	31.8% 222mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	46% 1569mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	NA	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	11% 409g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Spinach VS Dried Beechnuts per 1 lb

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

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

• 1 pound of Frozen Spinach has more Vitamin A and 1.3 times more Vitamin B9 than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 3.2 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 9.8 times more Vitamin B5, 4 times more Vitamin B6 and 2.8 times more Vitamin C than Unprepared Frozen Spinach.
• 1 pound of Frozen Spinach have insufficient amounts of Vitamin B5
• 1 pound of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Unprepared Frozen Spinach as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Frozen Spinach vs Dried Beechnuts:

• 1 pound of Frozen Spinach has 129 times more Calcium, more Magnesium, more Phosphorus, 1.9 times more Sodium, 1.6 times more Zinc and 13.7 times more Water than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 4.7 times more Copper, 1.3 times more Iron, 1.9 times more Manganese and 2.9 times more Potassium than Unprepared Frozen Spinach.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Beechnuts contains 19.9 times more Energy, 87.7 times more Fat, 139.5 times more Saturated Fat, 20.7 times more Omega 3, more Omega 6, 8 times more Carbohydrate and 1.7 times more Protein than Unprepared Frozen Spinach.
• 1 pound of Frozen Spinach provide inadequate amounts of Energy and Omega 6