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

Macros Ratio

	Protein	Fat	Carbs
Roasted Soybeans with Salt	31%	45%	24%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Roasted Soybeans with Salt	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	162% 4690kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	262% 254g	8.97% 8.7g	97g per day for Men 19-50 years
Saturated Fat	115% 36.7g	4.9% 1.57g	32g per day for Men 19-50 years
Omega 3	1059% 17g	232% 3.7g	1.6g per day for Men 19-50 years
Omega 6	744% 126g	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	58% 42g	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	466% 177g	97% 37g	38g per day for Men 19-50 years
Protein	688% 386g	71.6% 40g	56g per day for Men 19-50 years

Vitamins

	Roasted Soybeans with Salt	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	11% 100μg	670% 6030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.45mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	27.4% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.53mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.08mg	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	528% 2110μg	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	24.4% 22mg	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	60.7% 9.1mg	236% 35.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	420% 504μg	4506% 5407μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soybeans with Salt	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	138% 1380mg	153% 1530mg	1000mg per day for Men 19-50 years
Copper	920% 8.28mg	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	488% 39mg	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	345% 1450mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	938% 21.6mg	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	519% 3630mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	432% 14700mg	89% 3020mg	3400mg per day for Men 19-50 years
Selenium	347% 191μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	109% 1630mg	64.7% 970mg	1500mg per day for Men 19-50 years
Zinc	285% 31.4mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.53% 19.5g	24% 889g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Soybeans with Salt VS Boiled Chopped Or Leaf Frozen Spinach per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Soybeans with Salt versus 1 kg of Boiled Chopped Or Leaf Frozen Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Roasted Soybeans with Salt has 1.3 times more Vitamin B1, 3.2 times more Vitamin B3, 6 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.7 times more Vitamin B9 than Boiled Chopped Or Leaf Frozen Spinach.
• While 1 kg of Boiled and Drained Chopped Or Leaf Frozen Spinach contains 60.3 times more Vitamin A, 3.9 times more Vitamin E and 10.7 times more Vitamin K than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Boiled Chopped Or Leaf Frozen Spinach provide similar amounts of Vitamin B2 and Vitamin C per one kilogram.
• 1 kilogram of Roasted Soybeans with Salt have insufficient amounts of Vitamin A
• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5
• Both Roasted Soybeans with Salt as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Roasted Soybeans with Salt has 5.1 times more Copper, 2 times more Iron, 1.8 times more Magnesium, 3 times more Manganese, 7.3 times more Phosphorus, 4.9 times more Potassium, 3.5 times more Selenium, 1.7 times more Sodium and 6.4 times more Zinc than Boiled Chopped Or Leaf Frozen Spinach.
• While 1 kg of Boiled and Drained Chopped Or Leaf Frozen Spinach contains 45.6 times more Water than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Boiled Chopped Or Leaf Frozen Spinach contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Soybeans with Salt has 13.8 times more Energy, 29.2 times more Fat, 23.4 times more Saturated Fat, 4.6 times more Omega 3, more Omega 6, 6.3 times more Carbohydrate, 8.2 times more Sugars, 4.8 times more Fiber and 9.6 times more Protein than Boiled Chopped Or Leaf Frozen Spinach.
• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy and Omega 6