Comparing Nutrients in 100 calories Soybeans VS Boiled Chopped Or Leaf Frozen Spinach

Weight per 100 calories

• Soybeans: 22.4g
• Boiled Chopped Or Leaf Frozen Spinach: 294g

Soybeans have 13.1 times more energy per 100g than Boiled Chopped Or Leaf Frozen Spinach. It has very high energy density when compared to other foods. Boiled and Drained Chopped Or Leaf Frozen Spinach having low energy density.

Which food has more nutrients per 100 calories - Soybeans or Boiled Chopped Or Leaf Frozen Spinach?

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Soybeans	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.47g	2.64% 2.56g	97g per day for Men 19-50 years
Saturated Fat	2.02% 0.65g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	18.6% 0.3g	68% 1.1g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.76g	11% 14g	130g per day for Men 19-50 years
Sugars	2.27% 1.64g	2.07% 1.5g	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	0.37% 0.26g	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	% 0.59g	g per day for Men 19-50 years
Sucrose	NA	% 0.62g	g per day for Men 19-50 years
Fiber	5.5% 2.1g	28.6% 11g	38g per day for Men 19-50 years
Protein	14.6% 8.2g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	0.025% 0.22μg	197% 1774μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.3% 0.2mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.27% 0.36mg	8.07% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.56% 0.18mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.5% 0.085mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 84μg	89% 356μg	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	1.5% 1.35mg	7.2% 6.47mg	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	1.27% 0.19mg	69.4% 10.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.8% 10.5μg	1325% 1590μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	6.2% 62mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	52.6% 0.47mg	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	44% 3.52mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	15% 62.8mg	57.4% 241mg	420mg per day for Men 19-50 years
Manganese	24.5% 0.56mg	92% 2.1mg	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	22.5% 158mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	26% 888mg	3400mg per day for Men 19-50 years
Selenium	7.26% 4μg	29.4% 16μg	55μg per day for Men 19-50 years
Sodium	0.03% 0.45mg	19% 285mg	1500mg per day for Men 19-50 years
Zinc	9.97% 1.1mg	13% 1.44mg	11mg per day for Men 19-50 years
Water	0.052% 1.9g	7.07% 262g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Soybeans vs Boiled Chopped Or Leaf Frozen Spinach:

• Boiled and Drained Chopped Or Leaf Frozen Spinach contains 7909.9 times more Vitamin A, 2.7 times more Vitamin B2, 3.5 times more Vitamin B3, 4.7 times more Vitamin B6, 4.2 times more Vitamin B9, 4.8 times more Vitamin C, 54.6 times more Vitamin E and 150.9 times more Vitamin K than Raw Soybeans.
• Both Raw Soybeans and Boiled and Drained Chopped Or Leaf Frozen Spinach have similar amounts of Vitamin B1 and Vitamin B5 per 100 kcal.
• Both Raw Soybeans as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Soybeans vs Boiled Chopped Or Leaf Frozen Spinach:

• Boiled and Drained Chopped Or Leaf Frozen Spinach contains 7.2 times more Calcium, 1.3 times more Copper, 1.6 times more Iron, 3.8 times more Magnesium, 3.7 times more Manganese, 2.2 times more Potassium, 4.1 times more Selenium, 636.2 times more Sodium, 1.3 times more Zinc and 136.6 times more Water than Raw Soybeans.
• Both Raw Soybeans and Boiled and Drained Chopped Or Leaf Frozen Spinach have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Soybeans have 1.7 times more Fat, 1.4 times more Saturated Fat and more Omega 6 than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach contains 3.7 times more Omega 3, 2.1 times more Carbohydrate, 5.2 times more Fiber and 1.4 times more Protein than Raw Soybeans.
• Both Raw Soybeans and Boiled and Drained Chopped Or Leaf Frozen Spinach have similar amounts of Energy and Sugars per 100 kcal.
• Both Raw Soybeans as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.