Comparing Nutrients in 5 ounces Spinach VS Brazilnuts

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Spinach VS Brazilnuts per 5 oz

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

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

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

Comparing minerals per 5 ounces for Spinach vs Brazilnuts:

• 5 ounces of Spinach have 26.3 times more Sodium and 26.7 times more Water than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 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 Raw Spinach.
• Both Spinach and Brazilnuts 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 Spinach have 3.8 times more Omega 3 than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 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 Raw Spinach.
• 5 ounces of Spinach provide inadequate amounts of Energy and Omega 6