Comparing Nutrients in 7 ounces Dried Beechnuts VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Spinach	39%	12%	49%

Macro Nutrients

	Dried Beechnuts	Spinach	Recommended Dietary Allowance
Energy	39.4% 1143kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	5.54% 7.2g	130g per day for Men 19-50 years
Sugars	NA	1.15% 0.83g	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	0.41% 0.3g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	NA	11.5% 4.37g	38g per day for Men 19-50 years
Protein	22% 12.3g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	103% 931μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	8.98% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	29.8% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	28% 8.43μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	56% 224μg	96% 385μg	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	34% 30.8mg	62% 55.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	27% 4.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	799% 958μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Spinach	Recommended Dietary Allowance
Calcium	0.2% 2mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	28.7% 0.26mg	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	61% 4.9mg	67.2% 5.38mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	37.3% 157mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	77.4% 1.8mg	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	0% 0mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	32.6% 1107mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	10.5% 157mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	0.35% 13g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Spinach per 7 oz

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

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

• 7 ounces of Dried Beechnuts have 3.9 times more Vitamin B1, 2 times more Vitamin B2, 1.2 times more Vitamin B3, 14.2 times more Vitamin B5 and 3.5 times more Vitamin B6 than Spinach.
• While 7 oz of Raw Spinach contain more Vitamin A, 1.7 times more Vitamin B9 and 1.8 times more Vitamin C than Dried Beechnuts.
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• 7 ounces of Spinach have insufficient amounts of Vitamin B5
• Both Dried Beechnuts as well as Raw Spinach have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Beechnuts vs Spinach:

• 7 ounces of Dried Beechnuts have 5.2 times more Copper, 1.5 times more Manganese and 1.8 times more Potassium than Spinach.
• While 7 oz of Raw Spinach contain 99 times more Calcium, more Magnesium, more Phosphorus, 2.1 times more Sodium, 1.5 times more Zinc and 13.8 times more Water than Dried Beechnuts.
• Both Dried Beechnuts and Spinach contain similar levels of Iron per seven ounces.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Beechnuts have 25 times more Energy, 128.2 times more Fat, 90.8 times more Saturated Fat, 12.3 times more Omega 3, 707.3 times more Omega 6, 9.2 times more Carbohydrate and 2.2 times more Protein than Spinach.
• 7 ounces of Spinach provide inadequate amounts of Energy and Omega 6