Comparing Nutrients in 100 grams Spinach VS Brazilnuts

Macros Ratio

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

Macro Nutrients

	Spinach	Brazilnuts	Recommended Dietary Allowance
Energy	0.79% 23kcal	22.7% 659kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.39g	69% 67g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.063g	50.4% 16g	32g per day for Men 19-50 years
Omega 3	8.63% 0.14g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	143% 24.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.8% 3.63g	9.03% 11.7g	130g per day for Men 19-50 years
Sugars	0.58% 0.42g	3.2% 2.33g	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	0.21% 0.15g	0% 0g	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	% 0.11g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.07g	% 2.33g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Spinach	Brazilnuts	Recommended Dietary Allowance
Vitamin A	52% 469μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.53% 0.72mg	1.84% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.3% 0.065mg	3.68% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	7.77% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14% 4.25μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.5% 194μg	5.5% 22μg	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	31.2% 28mg	0.78% 0.7mg	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	13.5% 2.03mg	37.7% 5.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	402% 483μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Brazilnuts	Recommended Dietary Allowance
Calcium	9.9% 99mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	194% 1.74mg	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	34% 2.7mg	30.4% 2.43mg	8mg per day for Men 19-50 years
Magnesium	19% 79mg	89.5% 376mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	53% 1.22mg	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	7% 49mg	104% 725mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	3485% 1917μg	55μg per day for Men 19-50 years
Sodium	5.27% 79mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	37% 4.06mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.092% 3.42g	3700g per day for Men 19-50 years

Nutrient Comparison: Spinach VS Brazilnuts per 100 g

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

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

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

Comparing minerals per 100 grams for Spinach vs Brazilnuts:

• 100 grams of Spinach have 26.3 times more Sodium and 26.7 times more Water than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 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 Raw Spinach.
• Both Spinach and Brazilnuts 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 Spinach have 3.8 times more Omega 3 than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 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 Raw Spinach.
• 100 grams of Spinach provide inadequate amounts of Energy and Omega 6