Comparing Nutrients in 1 pound Frozen Spinach VS Soybeans

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Soybeans	33%	40%	27%

Macro Nutrients

	Frozen Spinach	Soybeans	Recommended Dietary Allowance
Energy	4.54% 132kcal	69.8% 2023kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	93% 90g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	41% 13g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	377% 6.03g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	265% 45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	105% 137g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	46% 33.2g	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	1.13% 0.82g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	34.6% 13g	111% 42g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	296% 166g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Soybeans	Recommended Dietary Allowance
Vitamin A	295% 2658μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	330% 3.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	304% 3.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	46% 7.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.53% 0.43mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	132% 1.7mg	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	164% 658μg	425% 1701μg	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	27.7% 25mg	30.2% 27.2mg	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	87.7% 13mg	25.7% 3.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1406% 1687μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Soybeans	Recommended Dietary Allowance
Calcium	58.5% 585mg	126% 1256mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	836% 7.52mg	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	107% 8.57mg	890% 71.2mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	496% 11.4mg	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	31.8% 222mg	456% 3193mg	700mg per day for Men 19-50 years
Potassium	46% 1569mg	240% 8151mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	147% 80.7μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	202% 22mg	11mg per day for Men 19-50 years
Water	11% 409g	1.05% 38.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Spinach vs Soybeans:

• Unprepared Frozen Spinach has 586 times more Vitamin A, 3.4 times more Vitamin E and 7.9 times more Vitamin K than Raw Soybeans.
• While Raw Soybeans contain 9.3 times more Vitamin B1, 3.9 times more Vitamin B2, 3.2 times more Vitamin B3, 8.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 2.6 times more Vitamin B9 than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Raw Soybeans have similar amounts of Vitamin C per 1 lb.
• Both Unprepared Frozen Spinach as well as Raw Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Spinach vs Soybeans:

• Unprepared Frozen Spinach has 37 times more Sodium and 10.6 times more Water than Raw Soybeans.
• While Raw Soybeans contain 2.1 times more Calcium, 11.5 times more Copper, 8.3 times more Iron, 3.7 times more Magnesium, 3.6 times more Manganese, 14.4 times more Phosphorus, 5.2 times more Potassium, 3 times more Selenium and 8.7 times more Zinc than Unprepared Frozen Spinach.

Comparison of macro-nutrients per 1 pound:

• Raw Soybeans contain 15.4 times more Energy, 35 times more Fat, 70.3 times more Saturated Fat, 16.2 times more Omega 3, more Omega 6, 7.2 times more Carbohydrate, 11.3 times more Sugars, 3.2 times more Fiber and 10.1 times more Protein than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach as well as Raw Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.