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

Macros Ratio

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

Macro Nutrients

	Boiled Soybeans	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	27% 780kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	42% 40.7g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	18.4% 5.9g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	170% 2.7g	105% 1.7g	1.6g per day for Men 19-50 years
Omega 6	119% 20.3g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 38g	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	18.8% 13.6g	3.2% 2.3g	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	NA	0.56% 0.41g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	NA	% 0.95g	g per day for Men 19-50 years
Fiber	71.6% 27.2g	44% 16.8g	38g per day for Men 19-50 years
Protein	147% 82.6g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	304% 2735μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.6% 0.7mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.6% 1.06mg	47.5% 0.62mg	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	61.2% 245μg	137% 549μg	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	8.57% 7.7mg	11% 9.98mg	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	10.6% 1.6mg	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	72.6% 87μg	2044% 2453μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	46.3% 463mg	69.4% 694mg	1000mg per day for Men 19-50 years
Copper	205% 1.85mg	81% 0.73mg	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	291% 23.3mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	141% 3.25mg	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	159% 1111mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	68.7% 2336mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	60.2% 33μg	45.4% 25μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	29.3% 440mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	7.67% 284g	11% 403g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled Soybeans has 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 Chopped Or Leaf Frozen Spinach.
• While 1 lb of Boiled and Drained Chopped Or Leaf Frozen Spinach contains 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 no Salt.
• Both Boiled Soybeans and Boiled Chopped Or Leaf Frozen Spinach provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Boiled Soybeans have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Boiled Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5
• Both Boiled Soybeans no Salt as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Soybeans has 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 Chopped Or Leaf Frozen Spinach.
• While 1 lb of Boiled and Drained Chopped Or Leaf Frozen Spinach contains 1.5 times more Calcium, 97 times more Sodium and 1.4 times more Water than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Boiled Chopped Or Leaf Frozen Spinach contain similar levels of Magnesium and Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Soybeans has 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 Chopped Or Leaf Frozen Spinach.
• 1 pound of Boiled Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy and Omega 6