Comparing Nutrients in 14 ounces Boiled Spinach with Salt VS Boiled Green Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach with Salt	41%	8%	51%
Boiled Green Soybeans with Salt	33%	38%	29%

Macro Nutrients

	Boiled Spinach with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Energy	3.15% 91kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	26% 25.4g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	9.18% 2.94g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	88% 1.4g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	62% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 15g	33.7% 44g	130g per day for Men 19-50 years
Sugars	2.35% 1.7g	NA	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	25% 9.53g	44% 16.7g	38g per day for Men 19-50 years
Protein	21% 11.8g	87.5% 49g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	231% 2080μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72% 0.94mg	47.3% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	18.3% 0.24mg	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	145% 579μg	110% 441μg	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	43.2% 39mg	75% 67.5mg	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	55% 8.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1633% 1959μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Calcium	54% 540mg	57.5% 575mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	51.6% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	3.75% 150μg	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	177% 14mg	124% 9.92mg	8mg per day for Men 19-50 years
Magnesium	82.2% 345mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	86.6% 2mg	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	31.8% 222mg	89.6% 627mg	700mg per day for Men 19-50 years
Potassium	54.4% 1850mg	63% 2139mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	81% 1214mg	66% 992mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	9.8% 362g	7.36% 272g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spinach with Salt VS Boiled Green Soybeans with Salt per 14 oz

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

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

• 14 ounces of Boiled Spinach with Salt have 65.5 times more Vitamin A, 1.5 times more Vitamin B2, 4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled Green Soybeans with Salt.
• While 14 oz of Boiled and Drained Green Soybeans with Salt contain 2.7 times more Vitamin B1, 2.6 times more Vitamin B3 and 1.7 times more Vitamin C than Boiled and Drained Spinach with Salt.
• Both Boiled Spinach with Salt and Boiled Green Soybeans with Salt provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Boiled Green Soybeans with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Spinach with Salt as well as Boiled and Drained Green Soybeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Boiled Spinach with Salt have 1.5 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese, 1.2 times more Sodium and 1.3 times more Water than Boiled Green Soybeans with Salt.
• While 14 oz of Boiled and Drained Green Soybeans with Salt contain 2.8 times more Phosphorus than Boiled and Drained Spinach with Salt.
• Both Boiled Spinach with Salt and Boiled Green Soybeans with Salt contain similar levels of Calcium, Potassium, Selenium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled and Drained Green Soybeans with Salt contain 6.1 times more Energy, 24.6 times more Fat, 17.2 times more Saturated Fat, 3.8 times more Omega 3, 156.3 times more Omega 6, 2.9 times more Carbohydrate, 1.8 times more Fiber and 4.2 times more Protein than Boiled and Drained Spinach with Salt.
• 14 ounces of Boiled Spinach with Salt provide inadequate amounts of Energy and Omega 6