Comparing Nutrients in 1 pound Canned Spinach with Liquids VS Boiled Green Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids	36%	14%	50%
Boiled Green Soybeans with Salt	33%	38%	29%

Macro Nutrients

	Canned Spinach with Liquids	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Energy	2.97% 86kcal	22% 640kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	34.6% 0.55g	100% 1.6g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13.2g	38.6% 50g	130g per day for Men 19-50 years
Sugars	2.06% 1.5g	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	26.3% 9.98g	50% 19g	38g per day for Men 19-50 years
Protein	17% 9.57g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	204% 1833μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	35.4% 5.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.45% 0.17mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	21% 0.27mg	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	65.8% 263μg	126% 503μg	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	68% 61.2mg	85.7% 77mg	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	48.4% 7.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1439% 1727μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Calcium	37.6% 376mg	65.8% 658mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	59% 0.53mg	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	89.6% 7.17mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	64.8% 272mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	99% 2.28mg	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	20.7% 145mg	102% 717mg	700mg per day for Men 19-50 years
Potassium	30.7% 1043mg	72% 2445mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	75.6% 1134mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	37.5% 4.13mg	11mg per day for Men 19-50 years
Water	11.4% 423g	8.4% 311g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Spinach with Liquids VS Boiled Green Soybeans with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Spinach with Liquids vs Boiled Green Soybeans with Salt:

• 1 pound of Canned Spinach with Liquids has 50.5 times more Vitamin A and 1.3 times more Vitamin B6 than Boiled Green Soybeans with Salt.
• While 1 lb of Boiled and Drained Green Soybeans with Salt contains 14.4 times more Vitamin B1, 1.5 times more Vitamin B2, 4.6 times more Vitamin B3, 3.4 times more Vitamin B5, 1.9 times more Vitamin B9 and 1.3 times more Vitamin C than Canned Spinach Solids and Liquids.
• 1 pound of Canned Spinach with Liquids have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• 1 pound of Boiled Green Soybeans with Salt have insufficient amounts of Vitamin A
• Both Canned Spinach Solids and Liquids as well as Boiled and Drained Green Soybeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Spinach with Liquids vs Boiled Green Soybeans with Salt:

• 1 pound of Canned Spinach with Liquids has 1.4 times more Water than Boiled Green Soybeans with Salt.
• While 1 lb of Boiled and Drained Green Soybeans with Salt contains 1.7 times more Calcium, 1.6 times more Iron, 4.9 times more Phosphorus, 2.3 times more Potassium, 3.3 times more Sodium and 2.2 times more Zinc than Canned Spinach Solids and Liquids.
• Both Canned Spinach with Liquids and Boiled Green Soybeans with Salt contain similar levels of Copper, Magnesium, Manganese and Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Green Soybeans with Salt contains 7.4 times more Energy, 17.3 times more Fat, 12.3 times more Saturated Fat, 2.9 times more Omega 3, 115.5 times more Omega 6, 3.8 times more Carbohydrate, 1.9 times more Fiber and 5.9 times more Protein than Canned Spinach Solids and Liquids.
• 1 pound of Canned Spinach with Liquids provide inadequate amounts of Energy and Omega 6