Comparing Nutrients in 14 ounces Frozen Spinach VS Boiled Soybeans

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Frozen Spinach	Boiled Soybeans	Recommended Dietary Allowance
Energy	3.97% 115kcal	23.5% 683kcal	2900kcal per day for Men 19-50 years
Fat	2.33% 2.26g	36.7% 35.6g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	16% 5.15g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	148% 2.37g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	104% 17.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	25.5% 33g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	16.4% 12g	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	0.99% 0.71g	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	% 0.95g	NA	g per day for Men 19-50 years
Sucrose	% 0.95g	NA	g per day for Men 19-50 years
Fiber	30.3% 11.5g	62.7% 24g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	129% 72.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Boiled Soybeans	Recommended Dietary Allowance
Vitamin A	258% 2326μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	51.3% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.4% 0.89mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	9.9% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.46% 0.37mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	71.4% 0.93mg	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	144% 575μg	53.6% 214μg	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	24.3% 22mg	7.5% 6.75mg	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	76.7% 11.5mg	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1230% 1476μg	63.5% 76.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Boiled Soybeans	Recommended Dietary Allowance
Calcium	51% 512mg	40.5% 405mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	179% 1.6mg	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	94% 7.5mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	71% 298mg	81.3% 341mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	142% 3.27mg	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	27.8% 194mg	139% 972mg	700mg per day for Men 19-50 years
Potassium	40.4% 1373mg	60% 2044mg	3400mg per day for Men 19-50 years
Selenium	43.3% 24μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	19.6% 294mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	41.5% 4.56mg	11mg per day for Men 19-50 years
Water	9.67% 358g	6.7% 248g	3700g per day for Men 19-50 years

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

• Unprepared Frozen Spinach has more Vitamin A, 1.3 times more Vitamin B3, 2.7 times more Vitamin B9, 3.2 times more Vitamin C, 8.3 times more Vitamin E and 19.4 times more Vitamin K than Boiled Soybeans no Salt.
• While Boiled Soybeans no Salt contain 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B5 and 1.4 times more Vitamin B6 than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Unprepared Frozen Spinach has 1.3 times more Calcium, 74 times more Sodium and 1.4 times more Water than Boiled Soybeans no Salt.
• While Boiled Soybeans no Salt contain 2.8 times more Copper, 2.7 times more Iron, 5 times more Phosphorus, 1.5 times more Potassium and 2.1 times more Zinc than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Boiled Soybeans no Salt have similar amounts of Magnesium, Manganese and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Soybeans no Salt contain 5.9 times more Energy, 15.7 times more Fat, 31.6 times more Saturated Fat, 7.3 times more Omega 3, more Omega 6, 2 times more Carbohydrate, 4.6 times more Sugars, 2.1 times more Fiber and 5 times more Protein than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach as well as Boiled Soybeans no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.