Comparing Nutrients in 14 ounces Frozen Spinach VS Soybeans

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Soybeans	33%	40%	27%

Macro Nutrients

	Frozen Spinach	Soybeans	Recommended Dietary Allowance
Energy	3.97% 115kcal	61% 1770kcal	2900kcal per day for Men 19-50 years
Fat	2.33% 2.26g	81.6% 79g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	35.8% 11.4g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	330% 5.28g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	232% 39.4g	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	92% 120g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	40% 29g	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	97% 37g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	259% 145g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Soybeans	Recommended Dietary Allowance
Vitamin A	258% 2326μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	289% 3.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.4% 0.89mg	266% 3.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.46% 0.37mg	63% 3.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	115% 1.5mg	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	372% 1488μg	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	26.5% 24mg	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	22.5% 3.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1230% 1476μg	155% 187μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Soybeans	Recommended Dietary Allowance
Calcium	51% 512mg	110% 1099mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	731% 6.6mg	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	779% 62.3mg	8mg per day for Men 19-50 years
Magnesium	71% 298mg	265% 1111mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	434% 10mg	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	399% 2794mg	700mg per day for Men 19-50 years
Potassium	40.4% 1373mg	210% 7132mg	3400mg per day for Men 19-50 years
Selenium	43.3% 24μg	128% 70.6μg	55μg per day for Men 19-50 years
Sodium	19.6% 294mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	176% 19.4mg	11mg per day for Men 19-50 years
Water	9.67% 358g	0.92% 34g	3700g per day for Men 19-50 years

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

• Unprepared Frozen Spinach has 586 times more Vitamin A, 3.4 times more Vitamin E and 7.9 times more Vitamin K than Raw Soybeans.
• While Raw Soybeans contain 9.3 times more Vitamin B1, 3.9 times more Vitamin B2, 3.2 times more Vitamin B3, 8.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 2.6 times more Vitamin B9 than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Raw Soybeans have similar amounts of Vitamin C per 14 oz.
• Both Unprepared Frozen Spinach as well as Raw Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Spinach vs Soybeans:

• Unprepared Frozen Spinach has 37 times more Sodium and 10.6 times more Water than Raw Soybeans.
• While Raw Soybeans contain 2.1 times more Calcium, 11.5 times more Copper, 8.3 times more Iron, 3.7 times more Magnesium, 3.6 times more Manganese, 14.4 times more Phosphorus, 5.2 times more Potassium, 3 times more Selenium and 8.7 times more Zinc than Unprepared Frozen Spinach.

Comparison of macro-nutrients per 14 ounces:

• Raw Soybeans contain 15.4 times more Energy, 35 times more Fat, 70.3 times more Saturated Fat, 16.2 times more Omega 3, more Omega 6, 7.2 times more Carbohydrate, 11.3 times more Sugars, 3.2 times more Fiber and 10.1 times more Protein than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach as well as Raw Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.