Comparing Nutrients in 1 kilogram Frozen Spinach VS Soybeans

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Soybeans	33%	40%	27%

Macro Nutrients

	Frozen Spinach	Soybeans	Recommended Dietary Allowance
Energy	10% 290kcal	154% 4460kcal	2900kcal per day for Men 19-50 years
Fat	5.88% 5.7g	206% 199g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	90% 29g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	831% 13.3g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	584% 99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.4% 42g	232% 302g	130g per day for Men 19-50 years
Sugars	8.97% 6.5g	101% 73.3g	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	2.5% 1.8g	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	% 2.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	76.3% 29g	245% 93g	38g per day for Men 19-50 years
Protein	65% 36.3g	652% 365g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Soybeans	Recommended Dietary Allowance
Vitamin A	651% 5860μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.3% 0.94mg	728% 8.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	669% 8.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	101% 16.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	159% 7.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.72mg	290% 3.77mg	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	363% 1450μg	938% 3750μg	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	61% 55mg	66.7% 60mg	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	193% 29mg	56.7% 8.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3100% 3720μg	392% 470μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Soybeans	Recommended Dietary Allowance
Calcium	129% 1290mg	277% 2770mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	1842% 16.6mg	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	236% 19mg	1963% 157mg	8mg per day for Men 19-50 years
Magnesium	179% 750mg	667% 2800mg	420mg per day for Men 19-50 years
Manganese	306% 7.04mg	1094% 25mg	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	70% 490mg	1006% 7040mg	700mg per day for Men 19-50 years
Potassium	102% 3460mg	529% 17970mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	324% 178μg	55μg per day for Men 19-50 years
Sodium	49.3% 740mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	445% 49mg	11mg per day for Men 19-50 years
Water	24.4% 902g	2.3% 85.4g	3700g per day for Men 19-50 years

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

• Unprepared Frozen Spinach has 586 times more Vitamin A, 3.4 times more Vitamin E and 7.9 times more Vitamin K than Raw Soybeans.
• While Raw Soybeans contain 9.3 times more Vitamin B1, 3.9 times more Vitamin B2, 3.2 times more Vitamin B3, 8.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 2.6 times more Vitamin B9 than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Raw Soybeans have similar amounts of Vitamin C per 1 kg.
• Both Unprepared Frozen Spinach as well as Raw Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Spinach vs Soybeans:

• Unprepared Frozen Spinach has 37 times more Sodium and 10.6 times more Water than Raw Soybeans.
• While Raw Soybeans contain 2.1 times more Calcium, 11.5 times more Copper, 8.3 times more Iron, 3.7 times more Magnesium, 3.6 times more Manganese, 14.4 times more Phosphorus, 5.2 times more Potassium, 3 times more Selenium and 8.7 times more Zinc than Unprepared Frozen Spinach.

Comparison of macro-nutrients per 1 kilogram:

• Raw Soybeans contain 15.4 times more Energy, 35 times more Fat, 70.3 times more Saturated Fat, 16.2 times more Omega 3, more Omega 6, 7.2 times more Carbohydrate, 11.3 times more Sugars, 3.2 times more Fiber and 10.1 times more Protein than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach as well as Raw Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.