Nutrient Comparison: Brazilnuts VS Mustard Spinach per 7 oz
Compare the macro and micronutrient content in 7 oz of Brazilnuts versus 7 oz of Mustard Spinach to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Brazilnuts vs Mustard Spinach:
- 7 ounces of Brazilnuts have 9.1 times more Vitamin B1 than Mustard Spinach.
- While 7 oz of Raw Mustard Spinach contain more Vitamin A, 2.7 times more Vitamin B2, 2.3 times more Vitamin B3, 1.5 times more Vitamin B6, 7.2 times more Vitamin B9 and 185.7 times more Vitamin C than Dried Brazilnuts.
- Both Brazilnuts and Mustard Spinach provide similar amounts of Vitamin B5 per seven ounces.
- 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
- Both Dried Brazilnuts as well as Raw Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.
Comparing minerals per 7 ounces for Brazilnuts vs Mustard Spinach:
- 7 ounces of Brazilnuts have 23.2 times more Copper, 1.6 times more Iron, 34.2 times more Magnesium, 3 times more Manganese, 25.9 times more Phosphorus, 1.5 times more Potassium, 2396.3 times more Selenium and 23.9 times more Zinc than Mustard Spinach.
- While 7 oz of Raw Mustard Spinach contain 1.3 times more Calcium and 27 times more Water than Dried Brazilnuts.
- 7 ounces of Mustard Spinach lack sufficient amounts of Selenium and Zinc
Comparison of macro-nutrients per 7 ounces:
- 7 ounces of Brazilnuts have 30 times more Energy, 223.7 times more Fat, 1075.6 times more Saturated Fat, 1.3 times more Omega 3, 812.1 times more Omega 6, 3 times more Carbohydrate, 2.7 times more Fiber and 6.5 times more Protein than Mustard Spinach.
- 7 ounces of Mustard Spinach provide inadequate amounts of Energy, Omega 3 and Omega 6