Comparing Nutrients in 100 grams 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	20% 576kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	0.2% 0.063g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	8.63% 0.14g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.8% 33.5g	2.8% 3.63g	130g per day for Men 19-50 years
Sugars	NA	0.58% 0.42g	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	0.21% 0.15g	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	% 0.11g	g per day for Men 19-50 years
Sucrose	NA	% 0.07g	g per day for Men 19-50 years
Fiber	NA	5.8% 2.2g	38g per day for Men 19-50 years
Protein	11% 6.2g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	52% 469μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	4.53% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	1.3% 0.065mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14% 4.25μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.3% 113μg	48.5% 194μg	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	17.2% 15.5mg	31.2% 28mg	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	13.5% 2.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	402% 483μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Spinach	Recommended Dietary Allowance
Calcium	0.1% 1mg	9.9% 99mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	14.4% 0.13mg	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	30.8% 2.46mg	34% 2.7mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	19% 79mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	39% 0.9mg	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	7% 49mg	700mg per day for Men 19-50 years
Potassium	30% 1017mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	2.53% 38mg	5.27% 79mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Spinach per 100 g

Compare the macro and micronutrient content in 100 g of Dried Beechnuts versus 100 g of Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dried Beechnuts vs Spinach:

• 100 grams 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 100 g of Raw Spinach contain more Vitamin A, 1.7 times more Vitamin B9 and 1.8 times more Vitamin C than Dried Beechnuts.
• 100 grams of Dried Beechnuts have insufficient amounts of Vitamin A
• 100 grams of Spinach have insufficient amounts of Vitamin B5
• Both Dried Beechnuts as well as Raw Spinach have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Dried Beechnuts vs Spinach:

• 100 grams of Dried Beechnuts have 5.2 times more Copper, 1.5 times more Manganese and 1.8 times more Potassium than Spinach.
• While 100 g 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 100 grams.
• 100 grams of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 100 grams:

• 100 grams 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.
• 100 grams of Spinach provide inadequate amounts of Energy and Omega 6