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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

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

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Soybeans no Salt contains 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 and Drained Chopped Or Leaf Frozen Spinach.
• 1 pound of Boiled Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy and Omega 6