Comparing Nutrients in 5 ounces Brazilnuts VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Spinach	39%	12%	49%

Macro Nutrients

	Brazilnuts	Spinach	Recommended Dietary Allowance
Energy	32.2% 934kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	71.5% 23g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	12.2% 0.2g	1.6g per day for Men 19-50 years
Omega 6	203% 34.5g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.6g	3.96% 5.15g	130g per day for Men 19-50 years
Sugars	4.56% 3.3g	0.82% 0.6g	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% 0g	0.29% 0.21g	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	% 0g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 3.3g	% 0.099g	g per day for Men 19-50 years
Fiber	28% 10.6g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	36.2% 20.3g	7.24% 4.05g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	74% 665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.87mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	6.4% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	1.84% 0.092mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	20% 6.02μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.8% 31μg	68.7% 275μg	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	1.1% 0.99mg	44.3% 40mg	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	53.4% 8mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	570% 684μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Spinach	Recommended Dietary Allowance
Calcium	22.7% 227mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	275% 2.47mg	20.5% 0.18mg	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	43% 3.44mg	48% 3.84mg	8mg per day for Men 19-50 years
Magnesium	127% 533mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	75.4% 1.73mg	55.3% 1.27mg	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	147% 1028mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	23.3% 791mg	3400mg per day for Men 19-50 years
Selenium	4941% 2717μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	7.47% 112mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.75mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Spinach per 5 oz

Compare the macro and micronutrient content in 5 oz of Brazilnuts versus 5 oz of Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Brazilnuts vs Spinach:

• 5 ounces of Brazilnuts have 7.9 times more Vitamin B1, 2.8 times more Vitamin B5 and 2.8 times more Vitamin E than Spinach.
• While 5 oz of Raw Spinach contain more Vitamin A, 5.4 times more Vitamin B2, 2.5 times more Vitamin B3, 1.9 times more Vitamin B6, 8.8 times more Vitamin B9, 40.1 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• 5 ounces of Spinach have insufficient amounts of Vitamin B5
• Both Dried Brazilnuts as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Brazilnuts vs Spinach:

• 5 ounces of Brazilnuts have 1.6 times more Calcium, 13.4 times more Copper, 4.8 times more Magnesium, 1.4 times more Manganese, 14.8 times more Phosphorus, 1917 times more Selenium and 7.7 times more Zinc than Spinach.
• While 5 oz of Raw Spinach contain 26.3 times more Sodium and 26.7 times more Water than Dried Brazilnuts.
• Both Brazilnuts and Spinach contain similar levels of Iron and Potassium per five ounces.
• 5 ounces of Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Brazilnuts have 28.7 times more Energy, 172.1 times more Fat, 256.1 times more Saturated Fat, 937 times more Omega 6, 3.2 times more Carbohydrate, 5.5 times more Sugars, 3.4 times more Fiber and 5 times more Protein than Spinach.
• While 5 oz of Raw Spinach contain 3.8 times more Omega 3 than Dried Brazilnuts.
• 5 ounces of Spinach provide inadequate amounts of Energy and Omega 6