Comparing Nutrients in 7 ounces Spinach VS Dried Beechnuts

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Spinach VS Dried Beechnuts per 7 oz

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

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

Comparing minerals per 7 ounces for Spinach vs Dried Beechnuts:

• 7 ounces of Spinach have 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.
• While 7 oz of Dried Beechnuts contain 5.2 times more Copper, 1.5 times more Manganese and 1.8 times more Potassium than Raw Spinach.
• Both Spinach and Dried Beechnuts 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 oz of Dried Beechnuts contain 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 Raw Spinach.
• 7 ounces of Spinach provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Spinach VS Dried Beechnuts

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

Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins, minerals, and antioxidants. It is an excellent source of iron, calcium, vitamin K, and folate. Spinach is also low in calories and high in fiber, making it a great choice for weight management and digestive health. Dried beech nuts, on the other hand, are high in healthy fats and protein, making them a good source of energy. However, they are not as nutrient-dense as spinach and may be higher in calories and lower in essential vitamins and minerals. Overall, spinach is a more nutrient-dense and health-promoting option compared to dried beech nuts.

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

You can lose weight easier by eating more spinach as it is low in calories, high in fiber, and packed with essential nutrients that can help you feel full and satisfied while supporting your weight loss goals. Dried beech nuts, on the other hand, are higher in calories and fat, so consuming them in large amounts may hinder weight loss efforts.

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

To gain more muscles while training consistently, it is recommended to consume more spinach as it is a rich source of plant-based protein, iron, and other essential nutrients that support muscle growth and recovery. Dried beech nuts can also be a good source of protein and healthy fats, but spinach provides a wider range of nutrients beneficial for muscle development.

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

Spinach has a lower environmental impact compared to dried beechnuts. Spinach requires less water, land, and energy to produce, making it a more sustainable choice. Additionally, spinach is a plant-based food, which generally has a lower carbon footprint compared to animal-based foods like beechnuts.