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

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach with Salt	41%	8%	51%
Boiled Green Soybeans with Salt	33%	38%	29%

Macro Nutrients

	Boiled Spinach with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Energy	3.6% 104kcal	22% 640kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	100% 1.6g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	38.6% 50g	130g per day for Men 19-50 years
Sugars	2.7% 1.95g	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	28.6% 11g	50% 19g	38g per day for Men 19-50 years
Protein	24% 13.5g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	264% 2377μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	35.4% 5.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.4% 1.1mg	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	166% 662μg	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	49.4% 44.5mg	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	63% 9.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1866% 2239μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Calcium	61.7% 617mg	65.8% 658mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	59% 0.53mg	0.9mg per day for Men 19-50 years
Fluoride	4.3% 171μg	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	202% 16mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	64.8% 272mg	420mg per day for Men 19-50 years
Manganese	184% 4.24mg	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	36.3% 254mg	102% 717mg	700mg per day for Men 19-50 years
Potassium	62% 2114mg	72% 2445mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	93% 1388mg	75.6% 1134mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.45mg	37.5% 4.13mg	11mg per day for Men 19-50 years
Water	11% 414g	8.4% 311g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Boiled Spinach with Salt 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 Boiled Spinach with Salt vs Boiled Green Soybeans with Salt:

• 1 pound of Boiled Spinach with Salt has 65.5 times more Vitamin A, 1.5 times more Vitamin B2, 4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled Green Soybeans with Salt.
• While 1 lb of Boiled and Drained Green Soybeans with Salt contains 2.7 times more Vitamin B1, 2.6 times more Vitamin B3 and 1.7 times more Vitamin C than Boiled and Drained Spinach with Salt.
• Both Boiled Spinach with Salt and Boiled Green Soybeans with Salt provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Boiled Green Soybeans with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Spinach with Salt 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 Boiled Spinach with Salt vs Boiled Green Soybeans with Salt:

• 1 pound of Boiled Spinach with Salt has 1.5 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese, 1.2 times more Sodium and 1.3 times more Water than Boiled Green Soybeans with Salt.
• While 1 lb of Boiled and Drained Green Soybeans with Salt contains 2.8 times more Phosphorus than Boiled and Drained Spinach with Salt.
• Both Boiled Spinach with Salt and Boiled Green Soybeans with Salt contain similar levels of Calcium, Potassium, Selenium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Green Soybeans with Salt contains 6.1 times more Energy, 24.6 times more Fat, 17.2 times more Saturated Fat, 3.8 times more Omega 3, 156.3 times more Omega 6, 2.9 times more Carbohydrate, 1.8 times more Fiber and 4.2 times more Protein than Boiled and Drained Spinach with Salt.
• 1 pound of Boiled Spinach with Salt provide inadequate amounts of Energy and Omega 6