Comparing Nutrients in 300 calories Frozen Spinach VS Brazilnuts

Weight per 300 calories

• Frozen Spinach: 1035g
• Brazilnuts: 45.5g

Dried Brazilnuts have 22.7 times more energy per unit of mass than Unprepared Frozen Spinach, which is very high in comparison to other foods. Frozen Spinach having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Spinach or Brazilnuts?

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Frozen Spinach	Brazilnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.08% 5.9g	31.5% 30.5g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.42g	23% 7.34g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	1.02% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	65.2% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.5% 43.6g	4.1% 5.34g	130g per day for Men 19-50 years
Sugars	9.27% 6.72g	1.46% 1.06g	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	2.57% 1.86g	0% 0g	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	% 2.5g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 1.06g	g per day for Men 19-50 years
Fiber	79% 30g	9% 3.4g	38g per day for Men 19-50 years
Protein	67% 37.6g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Brazilnuts	Recommended Dietary Allowance
Vitamin A	674% 6062μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	178% 2.3mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.8% 5.24mg	0.84% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	1.68% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.78mg	3.54% 0.046mg	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	375% 1500μg	2.5% 10μg	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	63.2% 57mg	0.35% 0.32mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	200% 30mg	17% 2.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3207% 3848μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Brazilnuts	Recommended Dietary Allowance
Calcium	133% 1334mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	88% 0.79mg	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	244% 19.6mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	185% 776mg	40.8% 171mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	24.2% 0.56mg	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	72.4% 507mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	105% 3579mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	1587% 873μg	55μg per day for Men 19-50 years
Sodium	51% 766mg	0.091% 1.37mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	17% 1.85mg	11mg per day for Men 19-50 years
Water	25.2% 933g	0.042% 1.56g	3700g per day for Men 19-50 years

Frozen Spinach VS Brazilnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Spinach or Brazilnuts?

Lets compare vitamin content per 300 calories of Frozen Spinach vs Brazilnuts:

• 300 calories of Frozen Spinach have more Vitamin A, 3.5 times more Vitamin B1, 145.4 times more Vitamin B2, 39.1 times more Vitamin B3, 11.6 times more Vitamin B5, 38.7 times more Vitamin B6, 149.8 times more Vitamin B9, 178.5 times more Vitamin C, 11.7 times more Vitamin E and more Vitamin K than Brazilnuts.
• 300 calories of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Unprepared Frozen Spinach as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Spinach vs Brazilnuts:

• 300 calories of Frozen Spinach have 18.3 times more Calcium, 1.9 times more Copper, 17.7 times more Iron, 4.5 times more Magnesium, 13.1 times more Manganese, 1.5 times more Phosphorus, 11.9 times more Potassium, 560.5 times more Sodium, 3.1 times more Zinc and 599.1 times more Water than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 14.1 times more Selenium than Unprepared Frozen Spinach.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Spinach have 51.8 times more Omega 3, 8.1 times more Carbohydrate, 6.3 times more Sugars, 8.8 times more Fiber and 5.8 times more Protein than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 5.2 times more Fat, 17.3 times more Saturated Fat and more Omega 6 than Unprepared Frozen Spinach.
• Both Frozen Spinach and Brazilnuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Frozen Spinach provide inadequate amounts of Omega 6
• 300 calories of Brazilnuts provide inadequate amounts of Omega 3 and Carbohydrate