Comparing Nutrients in 500 calories Spinach VS Dried Beechnuts

Weight per 500 calories

• Spinach: 2174g
• Dried Beechnuts: 86.8g

Dried Beechnuts have 25 times more energy per unit of mass than Raw Spinach, which is very high in comparison to other foods. Spinach having very low energy density.

Discover which food has more nutrients per 500 calories - Spinach or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.74% 8.48g	44.7% 43.4g	97g per day for Men 19-50 years
Saturated Fat	4.28% 1.37g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	188% 3g	92% 1.48g	1.6g per day for Men 19-50 years
Omega 6	3.32% 0.57g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.7% 79g	22.4% 29g	130g per day for Men 19-50 years
Sugars	12.6% 9.13g	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	4.5% 3.26g	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	% 2.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.52g	NA	g per day for Men 19-50 years
Fiber	126% 48g	NA	38g per day for Men 19-50 years
Protein	111% 62g	9.6% 5.4g	56g per day for Men 19-50 years

Vitamins

	Spinach	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	1133% 10196μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	316% 4.1mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.7mg	4.76% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	326% 4.24mg	45.7% 0.59mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	308% 92μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1054% 4217μg	24.5% 98μg	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	679% 611mg	15% 13.5mg	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	294% 44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8748% 10498μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Dried Beechnuts	Recommended Dietary Allowance
Calcium	215% 2152mg	0.087% 0.87mg	1000mg per day for Men 19-50 years
Copper	314% 2.83mg	64.6% 0.58mg	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	736% 59mg	26.7% 2.14mg	8mg per day for Men 19-50 years
Magnesium	409% 1717mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	50.6% 1.16mg	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	152% 1065mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	357% 12130mg	26% 883mg	3400mg per day for Men 19-50 years
Selenium	39.5% 21.7μg	NA	55μg per day for Men 19-50 years
Sodium	114% 1717mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	2.84% 0.31mg	11mg per day for Men 19-50 years
Water	53.7% 1987g	0.15% 5.73g	3700g per day for Men 19-50 years

Spinach VS Dried Beechnuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Spinach or Dried Beechnuts?

Lets compare vitamin content per 500 calories of Spinach vs Dried Beechnuts:

• 500 calories of Spinach have more Vitamin A, 6.4 times more Vitamin B1, 12.8 times more Vitamin B2, 20.7 times more Vitamin B3, 1.8 times more Vitamin B5, 7.1 times more Vitamin B6, 43 times more Vitamin B9 and 45.4 times more Vitamin C than Dried Beechnuts.
• 500 calories of Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Spinach as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Spinach vs Dried Beechnuts:

• 500 calories of Spinach have 2479.3 times more Calcium, 4.9 times more Copper, 27.6 times more Iron, more Magnesium, 16.8 times more Manganese, more Phosphorus, 13.7 times more Potassium, 52.1 times more Sodium, 36.9 times more Zinc and 346.8 times more Water than Dried Beechnuts.
• 500 calories of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Spinach have 2 times more Omega 3, 2.7 times more Carbohydrate and 11.6 times more Protein than Dried Beechnuts.
• While 500 kcal of Dried Beechnuts contain 5.1 times more Fat, 3.6 times more Saturated Fat and 28.2 times more Omega 6 than Raw Spinach.
• Both Spinach and Dried Beechnuts offer comparable quantities of Energy per 500 calories.
• 500 calories of Spinach provide inadequate amounts of Omega 6
• 500 calories of Dried Beechnuts provide inadequate amounts of Protein