Comparing Nutrients in 1 kilogram Green Soybeans VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Green Soybeans	33%	39%	28%
Spinach	39%	12%	49%

Macro Nutrients

	Green Soybeans	Spinach	Recommended Dietary Allowance
Energy	50.7% 1470kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	70% 68g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	24.6% 7.86g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	235% 3.76g	86.3% 1.38g	1.6g per day for Men 19-50 years
Omega 6	166% 28.2g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	28% 36.3g	130g per day for Men 19-50 years
Sugars	NA	5.8% 4.2g	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	2.07% 1.5g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.7g	g per day for Men 19-50 years
Fiber	111% 42g	58% 22g	38g per day for Men 19-50 years
Protein	231% 130g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Green Soybeans	Spinach	Recommended Dietary Allowance
Vitamin A	10% 90μg	521% 4690μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	363% 4.35mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.75mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	45.3% 7.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	150% 1.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	142% 42.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	413% 1650μg	485% 1940μg	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	312% 281mg	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	135% 20.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4024% 4829μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Soybeans	Spinach	Recommended Dietary Allowance
Calcium	197% 1970mg	99% 990mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	144% 1.3mg	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	444% 35.5mg	339% 27mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	188% 790mg	420mg per day for Men 19-50 years
Manganese	238% 5.47mg	390% 8.97mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	182% 6200mg	164% 5580mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	52.7% 790mg	1500mg per day for Men 19-50 years
Zinc	90% 9.9mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	18.2% 675g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Soybeans VS Spinach per 1 kg

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

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

• 1 kilogram of Green Soybeans has 5.6 times more Vitamin B1, 2.3 times more Vitamin B3 and 2.3 times more Vitamin B5 than Spinach.
• While 1 kg of Raw Spinach contains 52.1 times more Vitamin A and 3 times more Vitamin B6 than Raw Green Soybeans.
• Both Green Soybeans and Spinach provide similar amounts of Vitamin B2, Vitamin B9 and Vitamin C per one kilogram.
• 1 kilogram of Green Soybeans have insufficient amounts of Vitamin A
• 1 kilogram of Spinach have insufficient amounts of Vitamin B5
• Both Raw Green Soybeans as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Green Soybeans vs Spinach:

• 1 kilogram of Green Soybeans has 2 times more Calcium, 1.3 times more Iron, 4 times more Phosphorus, 1.5 times more Selenium and 1.9 times more Zinc than Spinach.
• While 1 kg of Raw Spinach contains 1.6 times more Manganese, 5.3 times more Sodium and 1.4 times more Water than Raw Green Soybeans.
• Both Green Soybeans and Spinach contain similar levels of Copper, Magnesium and Potassium per one kilogram.
• 1 kilogram of Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Green Soybeans has 6.4 times more Energy, 17.4 times more Fat, 12.5 times more Saturated Fat, 2.7 times more Omega 3, 108.6 times more Omega 6, 3 times more Carbohydrate, 1.9 times more Fiber and 4.5 times more Protein than Spinach.
• 1 kilogram of Spinach provide inadequate amounts of Energy and Omega 6