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

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%
Soy Nuts	36%	40%	24%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach	Soy Nuts	Recommended Dietary Allowance
Energy	5.3% 154kcal	70.2% 2037kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	2.23% 0.71g	44.3% 14g	32g per day for Men 19-50 years
Omega 3	105% 1.7g	409% 6.55g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	287% 49g	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	101% 131g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	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	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	97% 36.7g	38g per day for Men 19-50 years
Protein	32.5% 18g	351% 196g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach	Soy Nuts	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	161% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	263% 3.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	78.5% 1.02mg	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	232% 930μg	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	23% 21mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2044% 2453μg	140% 168μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach	Soy Nuts	Recommended Dietary Allowance
Calcium	69.4% 694mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	544% 4.9mg	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	224% 18mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	246% 1034mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	431% 9.9mg	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	421% 2944mg	700mg per day for Men 19-50 years
Potassium	40.3% 1370mg	182% 6187mg	3400mg per day for Men 19-50 years
Selenium	45.4% 25μg	159% 87.5μg	55μg per day for Men 19-50 years
Sodium	29.3% 440mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	197% 21.6mg	11mg per day for Men 19-50 years
Water	11% 403g	0.098% 3.63g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Boiled Chopped Or Leaf Frozen Spinach versus 1 lb of Soy Nuts 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 Soy Nuts:

• 1 pound of Boiled Chopped Or Leaf Frozen Spinach has more Vitamin A and 14.6 times more Vitamin K than Soy Nuts.
• While 1 lb of Dry-roasted Soybeans contains 5.5 times more Vitamin B1, 4.3 times more Vitamin B2, 2.4 times more Vitamin B3, 6.3 times more Vitamin B5, 1.7 times more Vitamin B6, 1.7 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• 1 pound of Boiled Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5
• 1 pound of Soy Nuts have insufficient amounts of Vitamin A
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Dry-roasted Soybeans 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 Soy Nuts:

• 1 pound of Boiled Chopped Or Leaf Frozen Spinach has 48.5 times more Sodium and 111.2 times more Water than Soy Nuts.
• While 1 lb of Dry-roasted Soybeans contains 6.7 times more Copper, 2 times more Iron, 2.8 times more Magnesium, 3 times more Manganese, 13 times more Phosphorus, 4.5 times more Potassium, 3.5 times more Selenium and 9.7 times more Zinc than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled Chopped Or Leaf Frozen Spinach and Soy Nuts contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dry-roasted Soybeans contains 13.2 times more Energy, 24.9 times more Fat, 19.9 times more Saturated Fat, 3.9 times more Omega 3, more Omega 6, 6 times more Carbohydrate, 2.2 times more Fiber and 10.8 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