Comparing Nutrients in 300 calories Boiled Green Soybeans with Salt VS Boiled Spinach with Salt

Weight per 300 calories

• Boiled Green Soybeans with Salt: 213g
• Boiled Spinach with Salt: 1304g

Boiled Green Soybeans with Salt have 6.1 times more energy per 100g than Boiled Spinach with Salt. It has average energy density when compared to other foods. Boiled and Drained Spinach with Salt having very low energy density.

Which food has more nutrients per 300 calories - Boiled Green Soybeans with Salt or Boiled Spinach with Salt?

Macros Ratio

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

Macro Nutrients

	Boiled Green Soybeans with Salt	Boiled Spinach with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	4.92% 1.57g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	75% 1.2g	1.6g per day for Men 19-50 years
Omega 6	33.3% 5.65g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.5g	37.6% 49g	130g per day for Men 19-50 years
Sugars	NA	7.74% 5.6g	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	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	23.5% 8.94g	82.4% 31.3g	38g per day for Men 19-50 years
Protein	47% 26.3g	69% 38.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Soybeans with Salt	Boiled Spinach with Salt	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	759% 6835μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	237% 3.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.66mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.45% 0.27mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	243% 3.16mg	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	59% 236μg	476% 1904μg	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	40% 36mg	142% 128mg	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	NA	181% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5365% 6438μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Soybeans with Salt	Boiled Spinach with Salt	Recommended Dietary Allowance
Calcium	31% 309mg	177% 1774mg	1000mg per day for Men 19-50 years
Copper	27.7% 0.25mg	252% 2.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.3% 493μg	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	66.5% 5.3mg	582% 46.6mg	8mg per day for Men 19-50 years
Magnesium	30.4% 128mg	270% 1135mg	420mg per day for Men 19-50 years
Manganese	46.4% 1.07mg	530% 12mg	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	48% 336mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	33.7% 1147mg	179% 6078mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	35.6% 19.6μg	55μg per day for Men 19-50 years
Sodium	35.5% 532mg	266% 3991mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.94mg	90% 9.9mg	11mg per day for Men 19-50 years
Water	3.94% 146g	32% 1190g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Green Soybeans with Salt vs Boiled Spinach with Salt:

• Boiled and Drained Spinach with Salt contains 401.5 times more Vitamin A, 2.2 times more Vitamin B1, 9.3 times more Vitamin B2, 2.4 times more Vitamin B3, 6.9 times more Vitamin B5, 24.7 times more Vitamin B6, 8.1 times more Vitamin B9 and 3.5 times more Vitamin C than Boiled and Drained Green Soybeans with Salt.
• Both Boiled and Drained Green Soybeans with Salt as well as Boiled and Drained Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Green Soybeans with Salt vs Boiled Spinach with Salt:

• Boiled and Drained Spinach with Salt contains 5.7 times more Calcium, 9.1 times more Copper, 8.8 times more Iron, 8.9 times more Magnesium, 11.4 times more Manganese, 2.2 times more Phosphorus, 5.3 times more Potassium, 6.6 times more Selenium, 7.5 times more Sodium, 5.1 times more Zinc and 8.2 times more Water than Boiled and Drained Green Soybeans with Salt.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Green Soybeans with Salt have 4 times more Fat, 2.8 times more Saturated Fat and 25.5 times more Omega 6 than Boiled and Drained Spinach with Salt.
• While Boiled and Drained Spinach with Salt contains 1.6 times more Omega 3, 2.1 times more Carbohydrate, 3.5 times more Fiber and 1.5 times more Protein than Boiled and Drained Green Soybeans with Salt.
• Both Boiled and Drained Green Soybeans with Salt and Boiled and Drained Spinach with Salt have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Green Soybeans with Salt as well as Boiled and Drained Spinach with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.