Comparing Nutrients in 7 ounces New Zealand Spinach VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
New Zealand Spinach	34%	10%	56%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	New Zealand Spinach	Dried Beechnuts	Recommended Dietary Allowance
Energy	0.96% 27.8kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	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	3.8% 4.96g	51% 66.5g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	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	7.83% 2.98g	NA	38g per day for Men 19-50 years
Protein	5.3% 2.98g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	New Zealand Spinach	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	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	7.44% 29.8μg	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	66% 59.5mg	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	18.8% 2.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	557% 669μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	New Zealand Spinach	Dried Beechnuts	Recommended Dietary Allowance
Calcium	11.5% 115mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	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	20% 1.6mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	55% 1.27mg	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	7.6% 258mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	17% 258mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	5.04% 187g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: New Zealand Spinach VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of New Zealand 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 New Zealand Spinach vs Dried Beechnuts:

• 7 ounces of New Zealand Spinach have 1.9 times more Vitamin C than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 7.6 times more Vitamin B1, 2.9 times more Vitamin B2, 1.8 times more Vitamin B3, 3 times more Vitamin B5, 2.3 times more Vitamin B6 and 7.5 times more Vitamin B9 than Raw New Zealand Spinach.
• Both Raw New Zealand Spinach as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for New Zealand Spinach vs Dried Beechnuts:

• 7 ounces of New Zealand Spinach have 58 times more Calcium, more Magnesium, more Phosphorus, 3.4 times more Sodium and 14.2 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 7.2 times more Copper, 3.1 times more Iron, 2.1 times more Manganese and 7.8 times more Potassium than Raw New Zealand Spinach.
• Both New Zealand Spinach and Dried Beechnuts contain similar levels of Zinc per seven ounces.
• 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 41.1 times more Energy, 250 times more Fat, 178.7 times more Saturated Fat, 25.8 times more Omega 3, 1414.6 times more Omega 6, 13.4 times more Carbohydrate and 4.1 times more Protein than Raw New Zealand Spinach.
• 7 ounces of New Zealand Spinach provide inadequate amounts of Energy, Omega 6 and Carbohydrate

Frequently Asked Questions about New Zealand Spinach VS Dried Beechnuts

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

New Zealand spinach is a good source of 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 nutritious addition to a vegan diet. Dried beech nuts, on the other hand, are high in healthy fats and protein but may be higher in calories and lower in vitamins and minerals compared to New Zealand spinach. Both can be part of a balanced vegan diet, but New Zealand spinach offers more micronutrients and fewer calories.

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

Both New Zealand spinach and dried beech nuts can be part of a healthy diet for weight loss, as they are nutrient-dense foods. However, weight loss ultimately comes down to creating a calorie deficit, meaning you need to consume fewer calories than your body needs to maintain its current weight. It's important to focus on overall calorie intake, portion sizes, and the quality of your diet, rather than solely relying on specific foods. Incorporating a variety of fruits, vegetables, whole grains, legumes, and plant-based proteins can support weight loss while providing essential nutrients for overall health.

Should I eat more New Zealand 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 plant-based protein sources. New Zealand spinach is a good source of protein, but dried beech nuts are higher in protein content. Including both in your diet can help you meet your protein needs for muscle growth. Remember to also incorporate other plant-based protein sources such as legumes, nuts, seeds, and whole grains for a well-rounded vegan diet.

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

New Zealand Spinach has a lower environmental impact compared to Dried Beechnuts. Spinach requires less water, land, and resources to grow, making it a more sustainable option. Additionally, plant-based foods like spinach generally have a lower carbon footprint compared to animal-based foods like beechnuts.