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

Vitamins

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

Minerals

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

Nutrient Comparison: Spinach VS Dried Beechnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of 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 Spinach vs Dried Beechnuts:

• 1 pound of Spinach has more Vitamin A, 1.7 times more Vitamin B9 and 1.8 times more Vitamin C than Dried Beechnuts.
• While 1 lb 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 pound.
• 1 pound of Spinach have insufficient amounts of Vitamin B5
• 1 pound 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 pound.

Comparing minerals per 1 pound for Spinach vs Dried Beechnuts:

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