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

Weight per 300 calories

• Boiled Green Soybeans: 213g
• Canned Spinach with Liquids and Salt: 1579g

Boiled Green Soybeans have 7.4 times more energy per 100g than Canned Spinach with Liquids and Salt. It has average energy density when compared to other foods. Canned Spinach Solids and Liquids with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Green Soybeans or Canned Spinach with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Soybeans	33%	38%	29%
Canned Spinach with Liquids and Salt	36%	14%	50%

Macro Nutrients

	Boiled Green Soybeans	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	6.02% 5.84g	97g per day for Men 19-50 years
Saturated Fat	4.92% 1.57g	2.96% 0.95g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	120% 1.93g	1.6g per day for Men 19-50 years
Omega 6	33.3% 5.65g	2.14% 0.36g	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	35.5% 46g	130g per day for Men 19-50 years
Sugars	NA	7.2% 5.2g	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	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	66.5% 25.3g	38g per day for Men 19-50 years
Protein	47% 26.3g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Soybeans	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	709% 6379μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	23.7% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	129% 1.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.66mg	26.7% 4.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.45% 0.27mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	97% 1.26mg	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	229% 916μg	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	237% 213mg	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	168% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5011% 6013μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Soybeans	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	31% 309mg	131% 1311mg	1000mg per day for Men 19-50 years
Copper	27.7% 0.25mg	204% 1.83mg	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	66.5% 5.3mg	312% 25mg	8mg per day for Men 19-50 years
Magnesium	30.4% 128mg	211% 884mg	420mg per day for Men 19-50 years
Manganese	46.4% 1.07mg	338% 7.8mg	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	48% 336mg	72% 505mg	700mg per day for Men 19-50 years
Potassium	33.7% 1147mg	107% 3632mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	34.4% 19μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	336% 5037mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.94mg	60.3% 6.63mg	11mg per day for Men 19-50 years
Water	3.94% 146g	39.8% 1472g	3700g per day for Men 19-50 years

Boiled Green Soybeans VS Canned Spinach With Liquids And Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Green Soybeans or Canned Spinach with Liquids and Salt?

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

• 300 calories of Boiled Green Soybeans have 1.9 times more Vitamin B1 than Canned Spinach with Liquids and Salt.
• While 300 kcal of Canned Spinach Solids and Liquids with Salt contain 374.8 times more Vitamin A, 5.1 times more Vitamin B2, 1.6 times more Vitamin B3, 2.2 times more Vitamin B5, 9.9 times more Vitamin B6, 3.9 times more Vitamin B9 and 5.9 times more Vitamin C than Boiled and Drained Green Soybeans.
• 300 calories of Boiled Green Soybeans have insufficient amounts of Vitamin A and Vitamin B5
• Both Boiled and Drained Green Soybeans as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 kcal of Canned Spinach Solids and Liquids with Salt contain 4.2 times more Calcium, 7.4 times more Copper, 4.7 times more Iron, 6.9 times more Magnesium, 7.3 times more Manganese, 1.5 times more Phosphorus, 3.2 times more Potassium, 6.4 times more Selenium, 169.1 times more Sodium, 3.4 times more Zinc and 10.1 times more Water than Boiled and Drained Green Soybeans.
• 300 calories of Boiled Green Soybeans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Green Soybeans have 2.3 times more Fat and 15.6 times more Omega 6 than Canned Spinach with Liquids and Salt.
• While 300 kcal of Canned Spinach Solids and Liquids with Salt contain 2.6 times more Omega 3, 2 times more Carbohydrate, 2.8 times more Fiber and 1.3 times more Protein than Boiled and Drained Green Soybeans.
• Both Boiled Green Soybeans and Canned Spinach with Liquids and Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Spinach with Liquids and Salt provide inadequate amounts of Omega 6