Comparing Nutrients in 14 ounces Boiled Green Soybeans VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Soybeans	33%	38%	29%
Spinach	39%	12%	49%

Macro Nutrients

	Boiled Green Soybeans	Spinach	Recommended Dietary Allowance
Energy	19.3% 560kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	9.18% 2.94g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	88% 1.4g	34.2% 0.55g	1.6g per day for Men 19-50 years
Omega 6	62% 10.5g	0.61% 0.1g	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	11% 14.4g	130g per day for Men 19-50 years
Sugars	NA	2.3% 1.67g	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	0.82% 0.6g	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	% 0.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	44% 16.7g	23% 8.73g	38g per day for Men 19-50 years
Protein	87.5% 49g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Soybeans	Spinach	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	207% 1861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.62mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	18% 2.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	59.5% 0.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	56.2% 17μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 441μg	192% 770μg	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	124% 112mg	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	53.7% 8.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1597% 1917μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Soybeans	Spinach	Recommended Dietary Allowance
Calcium	57.5% 575mg	39.3% 393mg	1000mg per day for Men 19-50 years
Copper	51.6% 0.46mg	57.3% 0.52mg	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	134% 10.8mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	86.6% 2mg	155% 3.56mg	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	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	63% 2139mg	65% 2215mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	21% 314mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	7.36% 272g	9.8% 363g	3700g per day for Men 19-50 years

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

• Boiled and Drained Green Soybeans have 3.3 times more Vitamin B1, 1.7 times more Vitamin B3 and 2 times more Vitamin B5 than Raw Spinach.
• While Raw Spinach contains 58.6 times more Vitamin A, 3.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Green Soybeans.
• Both Boiled and Drained Green Soybeans and Raw Spinach have similar amounts of Vitamin B2 per 14 oz.
• Both Boiled and Drained Green Soybeans as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Green Soybeans have 1.5 times more Calcium, 3.2 times more Phosphorus, 1.4 times more Selenium and 1.7 times more Zinc than Raw Spinach.
• While Raw Spinach contains 1.3 times more Magnesium, 1.8 times more Manganese, 5.6 times more Sodium and 1.3 times more Water than Boiled and Drained Green Soybeans.
• Both Boiled and Drained Green Soybeans and Raw Spinach have similar amounts of Copper, Iron and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Green Soybeans have 6.1 times more Energy, 16.4 times more Fat, 11.7 times more Saturated Fat, 2.6 times more Omega 3, 102.2 times more Omega 6, 3 times more Carbohydrate, 1.9 times more Fiber and 4.3 times more Protein than Raw Spinach.
• Both Boiled and Drained Green Soybeans as well as Raw Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.