Comparing Nutrients in 1 kilogram Frozen Spinach VS Roasted Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Frozen Spinach	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	10% 290kcal	162% 4690kcal	2900kcal per day for Men 19-50 years
Fat	5.88% 5.7g	262% 254g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	115% 36.7g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	1059% 17g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	744% 126g	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	58% 42g	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	466% 177g	38g per day for Men 19-50 years
Protein	65% 36.3g	688% 386g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	651% 5860μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.3% 0.94mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	112% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	91% 4.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.72mg	160% 2.08mg	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	528% 2110μg	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	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	193% 29mg	60.7% 9.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3100% 3720μg	420% 504μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	129% 1290mg	138% 1380mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	920% 8.28mg	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	488% 39mg	8mg per day for Men 19-50 years
Magnesium	179% 750mg	345% 1450mg	420mg per day for Men 19-50 years
Manganese	306% 7.04mg	938% 21.6mg	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	519% 3630mg	700mg per day for Men 19-50 years
Potassium	102% 3460mg	432% 14700mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	347% 191μg	55μg per day for Men 19-50 years
Sodium	49.3% 740mg	109% 1630mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	285% 31.4mg	11mg per day for Men 19-50 years
Water	24.4% 902g	0.53% 19.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Spinach VS Roasted Soybeans with Salt per 1 kg

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

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

• 1 kilogram of Frozen Spinach has 58.6 times more Vitamin A, 1.5 times more Vitamin B2, 2.5 times more Vitamin C, 3.2 times more Vitamin E and 7.4 times more Vitamin K than Roasted Soybeans with Salt.
• While 1 kg of Roasted Soybeans with Salt contains 2.8 times more Vitamin B3, 4.8 times more Vitamin B5 and 1.5 times more Vitamin B9 than Unprepared Frozen Spinach.
• Both Frozen Spinach and Roasted Soybeans with Salt provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• 1 kilogram of Frozen Spinach have insufficient amounts of Vitamin B5
• 1 kilogram of Roasted Soybeans with Salt have insufficient amounts of Vitamin A
• Both Unprepared Frozen Spinach as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Spinach vs Roasted Soybeans with Salt:

• 1 kilogram of Frozen Spinach has 46.2 times more Water than Roasted Soybeans with Salt.
• While 1 kg of Roasted Soybeans with Salt contains 5.8 times more Copper, 2.1 times more Iron, 1.9 times more Magnesium, 3.1 times more Manganese, 7.4 times more Phosphorus, 4.2 times more Potassium, 3.2 times more Selenium, 2.2 times more Sodium and 5.6 times more Zinc than Unprepared Frozen Spinach.
• Both Frozen Spinach and Roasted Soybeans with Salt contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Roasted Soybeans with Salt contains 16.2 times more Energy, 44.6 times more Fat, 89.6 times more Saturated Fat, 20.7 times more Omega 3, more Omega 6, 7.2 times more Carbohydrate, 6.5 times more Sugars, 6.1 times more Fiber and 10.6 times more Protein than Unprepared Frozen Spinach.
• 1 kilogram of Frozen Spinach provide inadequate amounts of Energy and Omega 6