Comparing Nutrients in 1 kilogram Green Soybeans VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Green Soybeans	33%	39%	28%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Green Soybeans	Boiled Spinach	Recommended Dietary Allowance
Energy	50.7% 1470kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	70% 68g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	24.6% 7.86g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	235% 3.76g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	166% 28.2g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	29% 37.5g	130g per day for Men 19-50 years
Sugars	NA	5.93% 4.3g	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	63% 24g	38g per day for Men 19-50 years
Protein	231% 130g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Green Soybeans	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	10% 90μg	582% 5240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	363% 4.35mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.75mg	182% 2.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	30.6% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	186% 2.42mg	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	413% 1650μg	365% 1460μg	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	322% 290mg	109% 98mg	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	139% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4113% 4936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Soybeans	Boiled Spinach	Recommended Dietary Allowance
Calcium	197% 1970mg	136% 1360mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	193% 1.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	9.45% 378μg	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	444% 35.5mg	446% 35.7mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	207% 870mg	420mg per day for Men 19-50 years
Manganese	238% 5.47mg	407% 9.35mg	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	277% 1940mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	182% 6200mg	137% 4660mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	46.7% 700mg	1500mg per day for Men 19-50 years
Zinc	90% 9.9mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	18.2% 675g	24.7% 912g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Soybeans VS Boiled Spinach per 1 kg

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

Lets compare vitamin content per 1 kilogram of Green Soybeans vs Boiled Spinach:

• 1 kilogram of Green Soybeans has 4.6 times more Vitamin B1, 3.4 times more Vitamin B3 and 3 times more Vitamin C than Boiled Spinach.
• While 1 kg of Boiled and Drained Spinach contains 58.2 times more Vitamin A, 1.3 times more Vitamin B2 and 3.7 times more Vitamin B6 than Raw Green Soybeans.
• Both Green Soybeans and Boiled Spinach provide similar amounts of Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Green Soybeans have insufficient amounts of Vitamin A
• Both Raw Green Soybeans as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Green Soybeans vs Boiled Spinach:

• 1 kilogram of Green Soybeans has 1.4 times more Calcium, 3.5 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Zinc than Boiled Spinach.
• While 1 kg of Boiled and Drained Spinach contains 1.4 times more Copper, 1.3 times more Magnesium, 1.7 times more Manganese, 4.7 times more Sodium and 1.4 times more Water than Raw Green Soybeans.
• Both Green Soybeans and Boiled Spinach contain similar levels of Iron and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Green Soybeans has 6.4 times more Energy, 26.2 times more Fat, 18.3 times more Saturated Fat, 4.1 times more Omega 3, 166.1 times more Omega 6, 2.9 times more Carbohydrate, 1.8 times more Fiber and 4.4 times more Protein than Boiled Spinach.
• 1 kilogram of Boiled Spinach provide inadequate amounts of Energy and Omega 6