Comparing Nutrients in 7 ounces New Zealand Spinach VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
New Zealand Spinach	34%	10%	56%
Brazilnuts	8%	85%	7%

Macro Nutrients

	New Zealand Spinach	Brazilnuts	Recommended Dietary Allowance
Energy	0.96% 27.8kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	100% 32g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	284% 48.3g	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	18% 23.3g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	6.38% 4.62g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.62g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	39% 15g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	New Zealand Spinach	Brazilnuts	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	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	15.4% 0.2mg	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	11% 43.7μg	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	1.54% 1.4mg	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	18.8% 2.8mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	557% 669μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	New Zealand Spinach	Brazilnuts	Recommended Dietary Allowance
Calcium	11.5% 115mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	384% 3.46mg	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	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	55% 1.27mg	106% 2.43mg	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	206% 1439mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	17% 258mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	5.04% 187g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: New Zealand Spinach VS Brazilnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of New Zealand Spinach versus 7 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of New Zealand Spinach vs Brazilnuts:

• 7 ounces of New Zealand Spinach have 3.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.7 times more Vitamin B5, 3 times more Vitamin B6, 42.9 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 15.4 times more Vitamin B1, 1.5 times more Vitamin B9 and 4 times more Vitamin E than Raw New Zealand Spinach.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Raw New Zealand Spinach as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for New Zealand Spinach vs Brazilnuts:

• 7 ounces of New Zealand Spinach have 43.3 times more Sodium and 27.5 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 2.8 times more Calcium, 18.7 times more Copper, 3 times more Iron, 9.6 times more Magnesium, 1.9 times more Manganese, 25.9 times more Phosphorus, 5.1 times more Potassium, 2738.6 times more Selenium and 10.7 times more Zinc than Raw New Zealand Spinach.
• 7 ounces of New Zealand Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of New Zealand Spinach have 1.8 times more Omega 3 than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 47.1 times more Energy, 335.5 times more Fat, 504.2 times more Saturated Fat, 1874.1 times more Omega 6, 4.7 times more Carbohydrate, 8 times more Sugars, 5 times more Fiber and 9.5 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 Brazilnuts

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

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 antioxidants. Brazil nuts, on the other hand, are a great source of selenium, which is important for thyroid function and immune health. However, they are also high in calories and fat. Both can be part of a healthy diet, but it's important to consume them in moderation.

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

Both New Zealand spinach and Brazil nuts can be part of a healthy weight loss diet due to their nutrient content. New Zealand spinach is low in calories and high in fiber, which can help you feel full and satisfied. Brazil nuts are high in healthy fats and protein, which can also help with satiety. However, portion control and overall calorie intake are key factors in weight loss, so it's important to focus on a balanced diet that includes a variety of nutrient-dense foods in appropriate portions.

Should I eat more New Zealand Spinach or more Brazilnuts 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 iron and vitamins, but for muscle building, Brazil nuts would be a better choice as they are high in protein and healthy fats. Incorporating a mix of legumes, nuts, seeds, and whole grains into your diet will help support muscle growth and recovery.

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

New Zealand Spinach has a lower environmental impact compared to Brazil nuts. New Zealand Spinach is a leafy green vegetable that typically requires less water, land, and resources to grow compared to Brazil nuts, which are a tree nut that require more resources to cultivate. Choosing plant-based foods like New Zealand Spinach can help reduce the overall environmental footprint of our food choices.