Nutrition Equivalents: Palak vs. Egg, Dal vs. Chicken, Orange vs. Amla, Walnuts vs. Flaxseeds, Salad vs. Chia Seeds

This Instagram Reel, posted by Aanshul Uthaiah on August 19, 2026, debunks common nutrition myths by comparing the equivalent amounts of nutrients found in various foods.

Key Nutritional Equivalents Presented:

• Iron:
  • 20 leaves of palak (spinach) provide the same amount of iron as one egg.
  • Commentary notes that the iron content in one egg is approximately 0.8-0.9 mg, and questions the absorption rates.
• Protein:
  • 300 grams of dal provide the same amount of protein as 100 grams of chicken.
  • A commenter asks for vegetarian protein options.
• Vitamin C:
  • 4 oranges provide the same amount of Vitamin C as 1 amla (Indian gooseberry).
• Omega-3 Fatty Acids:
  • A large quantity of walnuts provides the same amount of Omega-3 as a smaller amount of flaxseeds.
• Fiber:
  • A large portion of salad provides the same amount of fiber as a small amount of chia seeds.
  • One commenter disputes that salads are primarily eaten for fiber, suggesting a misconception.

Video Details:

• Creator: Aanshul Uthaiah (@aanshul.uthaiah)
• Post Date: August 19, 2026
• Video Duration: 38.52 seconds
• Views: 148,531
• Likes: 4,402
• Caption: "Better nutrition and food choices ✅"
• Audio: Original audio by Aanshul Uthaiah.

Commentary Highlights:

• Several users expressed thanks for the information.
• Questions were raised about vegetarian diets and the absorption rates of nutrients.
• One comment suggested discussing calories as well.
• A comment pointed out that walnuts are also high in magnesium, copper, and manganese, and that salads are not solely for fiber.
• One user questioned the accuracy of the iron content stated.