Comparing Nutrients in 1 kilogram Soybeans VS Boiled Chopped Or Leaf Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Soybeans	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	154% 4460kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	206% 199g	8.97% 8.7g	97g per day for Men 19-50 years
Saturated Fat	90% 29g	4.9% 1.57g	32g per day for Men 19-50 years
Omega 3	831% 13.3g	232% 3.7g	1.6g per day for Men 19-50 years
Omega 6	584% 99g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 302g	37% 48g	130g per day for Men 19-50 years
Sugars	101% 73.3g	7.03% 5.1g	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	1.24% 0.9g	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	% 2g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	245% 93g	97% 37g	38g per day for Men 19-50 years
Protein	652% 365g	71.6% 40g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	670% 6030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	728% 8.74mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	669% 8.7mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16.2mg	27.4% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	159% 7.93mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	290% 3.77mg	105% 1.36mg	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	938% 3750μg	303% 1210μg	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	66.7% 60mg	24.4% 22mg	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	56.7% 8.5mg	236% 35.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	392% 470μg	4506% 5407μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	277% 2770mg	153% 1530mg	1000mg per day for Men 19-50 years
Copper	1842% 16.6mg	179% 1.6mg	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	1963% 157mg	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	667% 2800mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	1094% 25mg	312% 7.17mg	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	1006% 7040mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	529% 17970mg	89% 3020mg	3400mg per day for Men 19-50 years
Selenium	324% 178μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	64.7% 970mg	1500mg per day for Men 19-50 years
Zinc	445% 49mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	2.3% 85.4g	24% 889g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Soybeans vs Boiled Chopped Or Leaf Frozen Spinach:

• Raw Soybeans have 11.2 times more Vitamin B1, 4.9 times more Vitamin B2, 3.7 times more Vitamin B3, 10.6 times more Vitamin B5, 2.8 times more Vitamin B6, 3.1 times more Vitamin B9 and 2.7 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach contains 603 times more Vitamin A, 4.2 times more Vitamin E and 11.5 times more Vitamin K than Raw Soybeans.
• Both Raw Soybeans as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Soybeans vs Boiled Chopped Or Leaf Frozen Spinach:

• Raw Soybeans have 1.8 times more Calcium, 10.3 times more Copper, 8 times more Iron, 3.4 times more Magnesium, 3.5 times more Manganese, 14.1 times more Phosphorus, 6 times more Potassium, 3.2 times more Selenium and 10 times more Zinc than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach contains 48.5 times more Sodium and 10.4 times more Water than Raw Soybeans.

Comparison of macro-nutrients per 1 kilogram:

• Raw Soybeans have 13.1 times more Energy, 22.9 times more Fat, 18.4 times more Saturated Fat, 3.6 times more Omega 3, more Omega 6, 6.3 times more Carbohydrate, 14.4 times more Sugars, 2.5 times more Fiber and 9.1 times more Protein than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Raw Soybeans as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.