Comparing Nutrients in 14 ounces Soy Nuts VS Boiled Chopped Or Leaf Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Soy Nuts	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	61.4% 1782kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	88.5% 86g	3.56% 3.45g	97g per day for Men 19-50 years
Saturated Fat	38.8% 12.4g	1.95% 0.62g	32g per day for Men 19-50 years
Omega 3	358% 5.73g	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	251% 42.7g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	14.7% 19g	130g per day for Men 19-50 years
Sugars	NA	2.8% 2.02g	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	0.49% 0.36g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 0.83g	g per day for Men 19-50 years
Fiber	84.6% 32g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	307% 172g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	266% 2393μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.5% 1.88mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.7% 0.89mg	41.5% 0.54mg	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	203% 814μg	120% 480μg	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	20.3% 18.3mg	9.7% 8.73mg	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	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 147μg	1788% 2146μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	55.6% 556mg	60.7% 607mg	1000mg per day for Men 19-50 years
Copper	476% 4.3mg	71% 0.64mg	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	196% 15.7mg	97% 7.78mg	8mg per day for Men 19-50 years
Magnesium	215% 905mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	377% 8.67mg	124% 2.85mg	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	368% 2576mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	159% 5414mg	35.3% 1199mg	3400mg per day for Men 19-50 years
Selenium	139% 76.6μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	25.7% 385mg	1500mg per day for Men 19-50 years
Zinc	172% 19mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	0.086% 3.18g	9.54% 353g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Nuts VS Boiled Chopped Or Leaf Frozen Spinach per 14 oz

Compare the macro and micronutrient content in 14 oz of Soy Nuts versus 14 oz of Boiled Chopped Or Leaf Frozen Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Soy Nuts vs Boiled Chopped Or Leaf Frozen Spinach:

• 14 ounces of Soy Nuts have 5.5 times more Vitamin B1, 4.3 times more Vitamin B2, 2.4 times more Vitamin B3, 6.3 times more Vitamin B5, 1.7 times more Vitamin B6, 1.7 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled Chopped Or Leaf Frozen Spinach.
• While 14 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain more Vitamin A and 14.6 times more Vitamin K than Dry-roasted Soybeans.
• 14 ounces of Soy Nuts have insufficient amounts of Vitamin A
• 14 ounces of Boiled Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5
• Both Dry-roasted Soybeans as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Soy Nuts vs Boiled Chopped Or Leaf Frozen Spinach:

• 14 ounces of Soy Nuts have 6.7 times more Copper, 2 times more Iron, 2.8 times more Magnesium, 3 times more Manganese, 13 times more Phosphorus, 4.5 times more Potassium, 3.5 times more Selenium and 9.7 times more Zinc than Boiled Chopped Or Leaf Frozen Spinach.
• While 14 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 48.5 times more Sodium and 111.2 times more Water than Dry-roasted Soybeans.
• Both Soy Nuts and Boiled Chopped Or Leaf Frozen Spinach contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Soy Nuts have 13.2 times more Energy, 24.9 times more Fat, 19.9 times more Saturated Fat, 3.9 times more Omega 3, more Omega 6, 6 times more Carbohydrate, 2.2 times more Fiber and 10.8 times more Protein than Boiled Chopped Or Leaf Frozen Spinach.
• 14 ounces of Boiled Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy and Omega 6