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

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach with Salt	41%	8%	51%
Boiled Green Soybeans with Salt	33%	38%	29%

Macro Nutrients

	Boiled Spinach with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Energy	7.93% 230kcal	48.6% 1410kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	221% 3.54g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	156% 26.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	85% 111g	130g per day for Men 19-50 years
Sugars	5.93% 4.3g	NA	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	63% 24g	111% 42g	38g per day for Men 19-50 years
Protein	53% 29.7g	221% 124g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	582% 5240μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	182% 2.36mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	186% 2.42mg	46% 0.6mg	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	365% 1460μg	278% 1110μg	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	109% 98mg	189% 170mg	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	139% 21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4113% 4936μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Calcium	136% 1360mg	145% 1450mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	130% 1.17mg	0.9mg per day for Men 19-50 years
Fluoride	9.45% 378μg	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	446% 35.7mg	313% 25mg	8mg per day for Men 19-50 years
Magnesium	207% 870mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	407% 9.35mg	218% 5mg	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	80% 560mg	226% 1580mg	700mg per day for Men 19-50 years
Potassium	137% 4660mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	204% 3060mg	167% 2500mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	82.7% 9.1mg	11mg per day for Men 19-50 years
Water	24.7% 912g	18.5% 686g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Spinach with Salt has 65.5 times more Vitamin A, 1.5 times more Vitamin B2, 4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled Green Soybeans with Salt.
• While 1 kg of Boiled and Drained Green Soybeans with Salt contains 2.7 times more Vitamin B1, 2.6 times more Vitamin B3 and 1.7 times more Vitamin C than Boiled and Drained Spinach with Salt.
• Both Boiled Spinach with Salt and Boiled Green Soybeans with Salt provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Green Soybeans with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Spinach with Salt as well as Boiled and Drained Green Soybeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Spinach with Salt has 1.5 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese, 1.2 times more Sodium and 1.3 times more Water than Boiled Green Soybeans with Salt.
• While 1 kg of Boiled and Drained Green Soybeans with Salt contains 2.8 times more Phosphorus than Boiled and Drained Spinach with Salt.
• Both Boiled Spinach with Salt and Boiled Green Soybeans with Salt contain similar levels of Calcium, Potassium, Selenium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Green Soybeans with Salt contains 6.1 times more Energy, 24.6 times more Fat, 17.2 times more Saturated Fat, 3.8 times more Omega 3, 156.3 times more Omega 6, 2.9 times more Carbohydrate, 1.8 times more Fiber and 4.2 times more Protein than Boiled and Drained Spinach with Salt.
• 1 kilogram of Boiled Spinach with Salt provide inadequate amounts of Energy and Omega 6