Comparing Nutrients in 1 pound Frozen Spinach VS Roasted Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Frozen Spinach	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	4.54% 132kcal	73.4% 2127kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	119% 115g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	480% 7.7g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	337% 57.4g	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	26.3% 19g	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	211% 80.3g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	312% 175g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	295% 2658μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	50.6% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.53% 0.43mg	41% 2.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	72.6% 0.94mg	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	239% 957μg	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	11% 9.98mg	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	27.5% 4.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1406% 1687μg	191% 229μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	58.5% 585mg	62.6% 626mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	417% 3.76mg	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	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	157% 658mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	426% 9.8mg	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	235% 1647mg	700mg per day for Men 19-50 years
Potassium	46% 1569mg	196% 6668mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	158% 86.6μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	49.3% 739mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	129% 14.2mg	11mg per day for Men 19-50 years
Water	11% 409g	0.24% 8.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Spinach VS Roasted Soybeans with Salt per 1 lb

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

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

• 1 pound of Frozen Spinach has 58.6 times more Vitamin A, 1.5 times more Vitamin B2, 2.5 times more Vitamin C, 3.2 times more Vitamin E and 7.4 times more Vitamin K than Roasted Soybeans with Salt.
• While 1 lb of Roasted Soybeans with Salt contains 2.8 times more Vitamin B3, 4.8 times more Vitamin B5 and 1.5 times more Vitamin B9 than Unprepared Frozen Spinach.
• Both Frozen Spinach and Roasted Soybeans with Salt provide similar amounts of Vitamin B1 and Vitamin B6 per one pound.
• 1 pound of Frozen Spinach have insufficient amounts of Vitamin B5
• 1 pound of Roasted Soybeans with Salt have insufficient amounts of Vitamin A
• Both Unprepared Frozen Spinach as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Spinach vs Roasted Soybeans with Salt:

• 1 pound of Frozen Spinach has 46.2 times more Water than Roasted Soybeans with Salt.
• While 1 lb of Roasted Soybeans with Salt contains 5.8 times more Copper, 2.1 times more Iron, 1.9 times more Magnesium, 3.1 times more Manganese, 7.4 times more Phosphorus, 4.2 times more Potassium, 3.2 times more Selenium, 2.2 times more Sodium and 5.6 times more Zinc than Unprepared Frozen Spinach.
• Both Frozen Spinach and Roasted Soybeans with Salt contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Roasted Soybeans with Salt contains 16.2 times more Energy, 44.6 times more Fat, 89.6 times more Saturated Fat, 20.7 times more Omega 3, more Omega 6, 7.2 times more Carbohydrate, 6.5 times more Sugars, 6.1 times more Fiber and 10.6 times more Protein than Unprepared Frozen Spinach.
• 1 pound of Frozen Spinach provide inadequate amounts of Energy and Omega 6