Comparing Nutrients in 14 ounces Frozen Spinach VS Roasted Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Frozen Spinach	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	3.97% 115kcal	64% 1861kcal	2900kcal per day for Men 19-50 years
Fat	2.33% 2.26g	104% 101g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	45.6% 14.6g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	420% 6.72g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	295% 50g	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	23% 16.7g	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	185% 70.3g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	273% 153g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	258% 2326μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.4% 0.89mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.46% 0.37mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	63.5% 0.83mg	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	209% 837μg	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	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	76.7% 11.5mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1230% 1476μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	51% 512mg	54.8% 548mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	365% 3.3mg	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	193% 15.5mg	8mg per day for Men 19-50 years
Magnesium	71% 298mg	137% 575mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	372% 8.56mg	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	27.8% 194mg	206% 1441mg	700mg per day for Men 19-50 years
Potassium	40.4% 1373mg	172% 5834mg	3400mg per day for Men 19-50 years
Selenium	43.3% 24μg	138% 76μg	55μg per day for Men 19-50 years
Sodium	19.6% 294mg	43% 647mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	113% 12.5mg	11mg per day for Men 19-50 years
Water	9.67% 358g	0.21% 7.74g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Spinach VS Roasted Soybeans with Salt per 14 oz

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

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

• 14 ounces of Frozen Spinach have 58.6 times more Vitamin A, 1.5 times more Vitamin B2, 2.5 times more Vitamin C, 3.2 times more Vitamin E and 7.4 times more Vitamin K than Roasted Soybeans with Salt.
• While 14 oz of Roasted Soybeans with Salt contain 2.8 times more Vitamin B3, 4.8 times more Vitamin B5 and 1.5 times more Vitamin B9 than Unprepared Frozen Spinach.
• Both Frozen Spinach and Roasted Soybeans with Salt provide similar amounts of Vitamin B1 and Vitamin B6 per 14 ounces.
• 14 ounces of Frozen Spinach have insufficient amounts of Vitamin B5
• 14 ounces of Roasted Soybeans with Salt have insufficient amounts of Vitamin A
• Both Unprepared Frozen Spinach as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Spinach vs Roasted Soybeans with Salt:

• 14 ounces of Frozen Spinach have 46.2 times more Water than Roasted Soybeans with Salt.
• While 14 oz of Roasted Soybeans with Salt contain 5.8 times more Copper, 2.1 times more Iron, 1.9 times more Magnesium, 3.1 times more Manganese, 7.4 times more Phosphorus, 4.2 times more Potassium, 3.2 times more Selenium, 2.2 times more Sodium and 5.6 times more Zinc than Unprepared Frozen Spinach.
• Both Frozen Spinach and Roasted Soybeans with Salt contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Roasted Soybeans with Salt contain 16.2 times more Energy, 44.6 times more Fat, 89.6 times more Saturated Fat, 20.7 times more Omega 3, more Omega 6, 7.2 times more Carbohydrate, 6.5 times more Sugars, 6.1 times more Fiber and 10.6 times more Protein than Unprepared Frozen Spinach.
• 14 ounces of Frozen Spinach provide inadequate amounts of Energy and Omega 6