Comparing Nutrients in 300 calories Green Soybeans VS Spinach

Weight per 300 calories

• Green Soybeans: 204g
• Spinach: 1304g

Green Soybeans have 6.4 times more energy per 100g than Spinach. It has average energy density when compared to other foods. Raw Spinach having very low energy density.

Discover which food has more nutrients per 300 calories - Green Soybeans or Spinach?

Macros Ratio

	Protein	Fat	Carbs
Green Soybeans	33%	39%	28%
Spinach	39%	12%	49%

Macro Nutrients

	Green Soybeans	Spinach	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	5.24% 5.1g	97g per day for Men 19-50 years
Saturated Fat	5% 1.6g	2.57% 0.82g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	113% 1.8g	1.6g per day for Men 19-50 years
Omega 6	34% 5.76g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.6g	36.4% 47.3g	130g per day for Men 19-50 years
Sugars	NA	7.56% 5.48g	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	2.7% 1.96g	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	% 1.43g	g per day for Men 19-50 years
Sucrose	NA	% 0.91g	g per day for Men 19-50 years
Fiber	22.6% 8.57g	75.5% 28.7g	38g per day for Men 19-50 years
Protein	47% 26.4g	66.6% 37.3g	56g per day for Men 19-50 years

Vitamins

	Green Soybeans	Spinach	Recommended Dietary Allowance
Vitamin A	2.04% 18.4μg	680% 6117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	84.8% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	190% 2.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	59% 9.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	196% 2.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	185% 55.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	84% 337μg	633% 2530μg	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	65.8% 59mg	407% 367mg	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	177% 26.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5249% 6299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Soybeans	Spinach	Recommended Dietary Allowance
Calcium	40.2% 402mg	129% 1291mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	188% 1.7mg	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	91% 7.24mg	442% 35.3mg	8mg per day for Men 19-50 years
Magnesium	31.6% 133mg	245% 1030mg	420mg per day for Men 19-50 years
Manganese	48.5% 1.1mg	509% 11.7mg	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	56.6% 396mg	91% 639mg	700mg per day for Men 19-50 years
Potassium	37.2% 1265mg	214% 7278mg	3400mg per day for Men 19-50 years
Selenium	5.57% 3.06μg	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	2.04% 30.6mg	68.7% 1030mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	63% 6.9mg	11mg per day for Men 19-50 years
Water	3.72% 138g	32.2% 1192g	3700g per day for Men 19-50 years

Green Soybeans VS Spinach Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Green Soybeans or Spinach?

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

• 300 kcal of Raw Spinach contain 333.1 times more Vitamin A, 6.9 times more Vitamin B2, 2.8 times more Vitamin B3, 2.8 times more Vitamin B5, 19.2 times more Vitamin B6, 7.5 times more Vitamin B9 and 6.2 times more Vitamin C than Raw Green Soybeans.
• Both Green Soybeans and Spinach provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Green Soybeans have insufficient amounts of Vitamin A and Vitamin B5
• Both Raw Green Soybeans as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Green Soybeans vs Spinach:

• 300 kcal of Raw Spinach contain 3.2 times more Calcium, 6.5 times more Copper, 4.9 times more Iron, 7.8 times more Magnesium, 10.5 times more Manganese, 1.6 times more Phosphorus, 5.8 times more Potassium, 4.3 times more Selenium, 33.7 times more Sodium, 3.4 times more Zinc and 8.7 times more Water than Raw Green Soybeans.
• 300 calories of Green Soybeans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Green Soybeans have 2.7 times more Fat and 17 times more Omega 6 than Spinach.
• While 300 kcal of Raw Spinach contain 2.3 times more Omega 3, 2.1 times more Carbohydrate, 3.3 times more Fiber and 1.4 times more Protein than Raw Green Soybeans.
• Both Green Soybeans and Spinach offer comparable quantities of Energy per 300 calories.
• 300 calories of Spinach provide inadequate amounts of Omega 6