Comparing Nutrients in 7 ounces Mustard Spinach VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Mustard Spinach	32%	10%	58%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Mustard Spinach	Dried Beechnuts	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.95% 7.74g	51% 66.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	NA	38g per day for Men 19-50 years
Protein	7.8% 4.37g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Mustard Spinach	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	109% 982μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.4% 1.35mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	104% 1.36mg	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	79% 316μg	56% 224μg	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	287% 258mg	34% 30.8mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Spinach	Dried Beechnuts	Recommended Dietary Allowance
Calcium	41.7% 417mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	148% 1.33mg	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	37.2% 2.98mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	35% 0.81mg	116% 2.66mg	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	7.94% 55.6mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	26.2% 891mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.95% 183g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Mustard Spinach VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Mustard Spinach versus 7 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Mustard Spinach vs Dried Beechnuts:

• 7 ounces of Mustard Spinach have more Vitamin A, 1.4 times more Vitamin B9 and 8.4 times more Vitamin C than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 4.5 times more Vitamin B1, 4 times more Vitamin B2, 1.3 times more Vitamin B3, 5.2 times more Vitamin B5 and 4.5 times more Vitamin B6 than Raw Mustard Spinach.
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Mustard Spinach as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Mustard Spinach vs Dried Beechnuts:

• 7 ounces of Mustard Spinach have 210 times more Calcium, more Magnesium, more Phosphorus and 14 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 8.9 times more Copper, 1.6 times more Iron, 3.3 times more Manganese, 2.3 times more Potassium, 1.8 times more Sodium and 2.1 times more Zinc than Raw Mustard Spinach.
• 7 ounces of Mustard Spinach lack sufficient amounts of Zinc
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Beechnuts contain 26.2 times more Energy, 166.7 times more Fat, 381.3 times more Saturated Fat, 63 times more Omega 3, 613 times more Omega 6, 8.6 times more Carbohydrate and 2.8 times more Protein than Raw Mustard Spinach.
• 7 ounces of Mustard Spinach provide inadequate amounts of Energy, Omega 3 and Omega 6

Frequently Asked Questions about Mustard Spinach VS Dried Beechnuts

What are the health benefits of Mustard Spinach compared to Dried Beechnuts?

Mustard spinach, also known as komatsuna, is a leafy green vegetable rich in vitamins A, C, and K, as well as minerals like calcium and iron. It is low in calories and high in fiber, making it a great addition to a balanced diet. Dried beech nuts, on the other hand, are high in healthy fats and protein, but they are also calorie-dense. While both foods offer nutritional benefits, mustard spinach is a better choice for those looking to increase their intake of vitamins and minerals while keeping calories in check.

Can I lose weight easier by eating more Mustard Spinach or Dried Beechnuts?

Mustard spinach is a low-calorie, nutrient-dense leafy green vegetable that can support weight loss due to its high fiber content and low calorie density. Dried beech nuts, on the other hand, are higher in calories and fat, which may not be as conducive to weight loss. Therefore, incorporating more mustard spinach into your diet may help you lose weight more easily compared to dried beech nuts.

Should I eat more Mustard Spinach or more Dried Beechnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of protein-rich plant foods. Mustard spinach is a good source of protein, vitamins, and minerals that can support muscle growth. Dried beech nuts are also a good source of protein and healthy fats. Including both in your diet can help you meet your protein needs and support muscle development. Remember to also include other plant-based protein sources such as legumes, tofu, tempeh, and nuts and seeds for a well-rounded muscle-building diet.

What is the environmental impact of producing Mustard Spinach compared to Dried Beechnuts?

Mustard spinach has a lower environmental impact compared to dried beechnuts. Mustard spinach requires less water, land, and resources to grow, making it a more sustainable option. Additionally, plant-based foods like mustard spinach have a lower carbon footprint compared to animal-based foods like beechnuts. Choosing plant-based foods can help reduce greenhouse gas emissions and support environmental conservation efforts.