Comparing Nutrients in 14 ounces Boiled Green Soybeans VS Canned Spinach

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Soybeans	33%	38%	29%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Boiled Green Soybeans	Canned Spinach	Recommended Dietary Allowance
Energy	19.3% 560kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	9.18% 2.94g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	88% 1.4g	44% 0.71g	1.6g per day for Men 19-50 years
Omega 6	62% 10.5g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.7% 44g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	NA	2.2% 1.6g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	44% 16.7g	25% 9.53g	38g per day for Men 19-50 years
Protein	87.5% 49g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Soybeans	Canned Spinach	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	216% 1945μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.62mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	9.62% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	3.73% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	30.5% 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	110% 441μg	97% 389μg	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	75% 67.5mg	63% 56.8mg	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	NA	51.3% 7.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1527% 1832μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Soybeans	Canned Spinach	Recommended Dietary Allowance
Calcium	57.5% 575mg	50.4% 504mg	1000mg per day for Men 19-50 years
Copper	51.6% 0.46mg	79.4% 0.71mg	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	124% 9.92mg	114% 9.13mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	72% 302mg	420mg per day for Men 19-50 years
Manganese	86.6% 2mg	103% 2.37mg	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	89.6% 627mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	63% 2139mg	40.4% 1373mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	85% 1278mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	7.36% 272g	9.85% 364g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Soybeans VS Canned Spinach per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Green Soybeans versus 14 oz of Canned Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Green Soybeans vs Canned Spinach:

• 14 ounces of Boiled Green Soybeans have 16.3 times more Vitamin B1, 3.2 times more Vitamin B3 and 2.7 times more Vitamin B5 than Canned Spinach.
• While 14 oz of Canned Spinach, Solids with Salt contain 61.3 times more Vitamin A and 1.7 times more Vitamin B6 than Boiled and Drained Green Soybeans.
• Both Boiled Green Soybeans and Canned Spinach provide similar amounts of Vitamin B2, Vitamin B9 and Vitamin C per 14 ounces.
• 14 ounces of Boiled Green Soybeans have insufficient amounts of Vitamin A
• 14 ounces of Canned Spinach have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Boiled and Drained Green Soybeans as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Green Soybeans vs Canned Spinach:

• 14 ounces of Boiled Green Soybeans have 3.6 times more Phosphorus, 1.6 times more Potassium and 2 times more Zinc than Canned Spinach.
• While 14 oz of Canned Spinach, Solids with Salt contain 1.5 times more Copper, 1.3 times more Magnesium, 23 times more Sodium and 1.3 times more Water than Boiled and Drained Green Soybeans.
• Both Boiled Green Soybeans and Canned Spinach contain similar levels of Calcium, Iron, Manganese and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Green Soybeans have 6.1 times more Energy, 12.8 times more Fat, 9.1 times more Saturated Fat, 2 times more Omega 3, 80.5 times more Omega 6, 3.3 times more Carbohydrate, 1.8 times more Fiber and 4.4 times more Protein than Canned Spinach.
• 14 ounces of Canned Spinach provide inadequate amounts of Energy and Omega 6