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

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach	Boiled Soybeans	Recommended Dietary Allowance
Energy	11.7% 340kcal	59.3% 1720kcal	2900kcal per day for Men 19-50 years
Fat	8.97% 8.7g	92% 89.7g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.57g	40.5% 13g	32g per day for Men 19-50 years
Omega 3	232% 3.7g	374% 6g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	263% 44.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	64.3% 83.6g	130g per day for Men 19-50 years
Sugars	7.03% 5.1g	41.4% 30g	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	1.24% 0.9g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 2.1g	NA	g per day for Men 19-50 years
Fiber	97% 37g	158% 60g	38g per day for Men 19-50 years
Protein	71.6% 40g	325% 182g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach	Boiled Soybeans	Recommended Dietary Allowance
Vitamin A	670% 6030μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	180% 2.34mg	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	303% 1210μg	135% 540μg	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	19% 17mg	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	236% 35.4mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4506% 5407μg	160% 192μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach	Boiled Soybeans	Recommended Dietary Allowance
Calcium	153% 1530mg	102% 1020mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	452% 4.07mg	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	245% 19.6mg	643% 51.4mg	8mg per day for Men 19-50 years
Magnesium	195% 820mg	205% 860mg	420mg per day for Men 19-50 years
Manganese	312% 7.17mg	358% 8.24mg	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	71.4% 500mg	350% 2450mg	700mg per day for Men 19-50 years
Potassium	89% 3020mg	151% 5150mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	64.7% 970mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	24% 889g	17% 626g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach has more Vitamin A, 2.2 times more Vitamin B9, 1.3 times more Vitamin C, 10.1 times more Vitamin E and 28.2 times more Vitamin K than Boiled Soybeans.
• While 1 kg of Boiled Soybeans no Salt contains 2 times more Vitamin B1, 1.6 times more Vitamin B2, 2.4 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled Chopped Or Leaf Frozen Spinach and Boiled Soybeans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5
• 1 kilogram of Boiled Soybeans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach has 1.5 times more Calcium, 97 times more Sodium and 1.4 times more Water than Boiled Soybeans.
• While 1 kg of Boiled Soybeans no Salt contains 2.5 times more Copper, 2.6 times more Iron, 4.9 times more Phosphorus, 1.7 times more Potassium, 1.3 times more Selenium and 2.3 times more Zinc than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled Chopped Or Leaf Frozen Spinach and Boiled Soybeans contain similar levels of Magnesium and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Soybeans no Salt contains 5.1 times more Energy, 10.3 times more Fat, 8.3 times more Saturated Fat, 1.6 times more Omega 3, more Omega 6, 1.7 times more Carbohydrate, 5.9 times more Sugars, 1.6 times more Fiber and 4.5 times more Protein than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy and Omega 6