Comparing Nutrients in 1 kilogram Boiled Green Soybeans with Salt VS Canned Spinach with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Soybeans with Salt	33%	38%	29%
Canned Spinach with Liquids	36%	14%	50%

Macro Nutrients

	Boiled Green Soybeans with Salt	Canned Spinach with Liquids	Recommended Dietary Allowance
Energy	48.6% 1410kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	66% 64g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	221% 3.54g	76.3% 1.22g	1.6g per day for Men 19-50 years
Omega 6	156% 26.6g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	22.5% 29g	130g per day for Men 19-50 years
Sugars	NA	4.55% 3.3g	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	111% 42g	58% 22g	38g per day for Men 19-50 years
Protein	221% 124g	37.7% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Soybeans with Salt	Canned Spinach with Liquids	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	449% 4040μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	61.5% 0.8mg	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	278% 1110μg	145% 580μg	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	189% 170mg	150% 135mg	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	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3173% 3808μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Soybeans with Salt	Canned Spinach with Liquids	Recommended Dietary Allowance
Calcium	145% 1450mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	129% 1.16mg	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	313% 25mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	143% 600mg	133% 560mg	420mg per day for Men 19-50 years
Manganese	218% 5mg	214% 4.93mg	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	226% 1580mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	167% 2500mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	82.7% 9.1mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	18.5% 686g	25% 932g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Soybeans with Salt VS Canned Spinach with Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Green Soybeans with Salt versus 1 kg of Canned Spinach with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Green Soybeans with Salt vs Canned Spinach with Liquids:

• 1 kilogram of Boiled Green Soybeans with Salt has 14.4 times more Vitamin B1, 1.5 times more Vitamin B2, 4.6 times more Vitamin B3, 3.4 times more Vitamin B5, 1.9 times more Vitamin B9 and 1.3 times more Vitamin C than Canned Spinach with Liquids.
• While 1 kg of Canned Spinach Solids and Liquids contains 50.5 times more Vitamin A and 1.3 times more Vitamin B6 than Boiled and Drained Green Soybeans with Salt.
• 1 kilogram of Boiled Green Soybeans with Salt have insufficient amounts of Vitamin A
• 1 kilogram of Canned Spinach with Liquids have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Boiled and Drained Green Soybeans with Salt as well as Canned Spinach Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Green Soybeans with Salt vs Canned Spinach with Liquids:

• 1 kilogram of Boiled Green Soybeans with Salt has 1.7 times more Calcium, 1.6 times more Iron, 4.9 times more Phosphorus, 2.3 times more Potassium, 3.3 times more Sodium and 2.2 times more Zinc than Canned Spinach with Liquids.
• While 1 kg of Canned Spinach Solids and Liquids contains 1.4 times more Water than Boiled and Drained Green Soybeans with Salt.
• Both Boiled Green Soybeans with Salt and Canned Spinach with Liquids contain similar levels of Copper, Magnesium, Manganese and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Green Soybeans with Salt has 7.4 times more Energy, 17.3 times more Fat, 12.3 times more Saturated Fat, 2.9 times more Omega 3, 115.5 times more Omega 6, 3.8 times more Carbohydrate, 1.9 times more Fiber and 5.9 times more Protein than Canned Spinach with Liquids.
• 1 kilogram of Canned Spinach with Liquids provide inadequate amounts of Energy and Omega 6