Comparing Nutrients in 100 grams Brazilnuts VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Spinach	39%	12%	49%

Macro Nutrients

	Brazilnuts	Spinach	Recommended Dietary Allowance
Energy	22.7% 659kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	69% 67g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	50.4% 16g	0.2% 0.063g	32g per day for Men 19-50 years
Omega 3	2.25% 0.036g	8.63% 0.14g	1.6g per day for Men 19-50 years
Omega 6	143% 24.4g	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	9.03% 11.7g	2.8% 3.63g	130g per day for Men 19-50 years
Sugars	3.2% 2.33g	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	0% 0g	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	% 0g	% 0.11g	g per day for Men 19-50 years
Sucrose	% 2.33g	% 0.07g	g per day for Men 19-50 years
Fiber	19.7% 7.5g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	25.6% 14.3g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	52% 469μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.84% 0.3mg	4.53% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.68% 0.18mg	1.3% 0.065mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.77% 0.1mg	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	5.5% 22μg	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	0.78% 0.7mg	31.2% 28mg	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	37.7% 5.65mg	13.5% 2.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	402% 483μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Spinach	Recommended Dietary Allowance
Calcium	16% 160mg	9.9% 99mg	1000mg per day for Men 19-50 years
Copper	194% 1.74mg	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	30.4% 2.43mg	34% 2.7mg	8mg per day for Men 19-50 years
Magnesium	89.5% 376mg	19% 79mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	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	104% 725mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	3485% 1917μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	5.27% 79mg	1500mg per day for Men 19-50 years
Zinc	37% 4.06mg	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	0.092% 3.42g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Spinach per 100 g

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

Lets compare vitamin content per 100 grams of Brazilnuts vs Spinach:

• 100 grams of Brazilnuts have 7.9 times more Vitamin B1, 2.8 times more Vitamin B5 and 2.8 times more Vitamin E than Spinach.
• While 100 g of Raw Spinach contain more Vitamin A, 5.4 times more Vitamin B2, 2.5 times more Vitamin B3, 1.9 times more Vitamin B6, 8.8 times more Vitamin B9, 40.1 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• 100 grams of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• 100 grams of Spinach have insufficient amounts of Vitamin B5
• Both Dried Brazilnuts as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Brazilnuts vs Spinach:

• 100 grams of Brazilnuts have 1.6 times more Calcium, 13.4 times more Copper, 4.8 times more Magnesium, 1.4 times more Manganese, 14.8 times more Phosphorus, 1917 times more Selenium and 7.7 times more Zinc than Spinach.
• While 100 g of Raw Spinach contain 26.3 times more Sodium and 26.7 times more Water than Dried Brazilnuts.
• Both Brazilnuts and Spinach contain similar levels of Iron and Potassium per 100 grams.
• 100 grams of Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Brazilnuts have 28.7 times more Energy, 172.1 times more Fat, 256.1 times more Saturated Fat, 937 times more Omega 6, 3.2 times more Carbohydrate, 5.5 times more Sugars, 3.4 times more Fiber and 5 times more Protein than Spinach.
• While 100 g of Raw Spinach contain 3.8 times more Omega 3 than Dried Brazilnuts.
• 100 grams of Spinach provide inadequate amounts of Energy and Omega 6