Comparing Nutrients in 300 calories Boiled Soybeans VS Boiled Chopped Or Leaf Frozen Spinach

Weight per 300 calories

• Boiled Soybeans: 174g
• Boiled Chopped Or Leaf Frozen Spinach: 882g

Boiled Soybeans have 5.1 times more energy per 100g than Boiled Chopped Or Leaf Frozen Spinach. It has above average energy density when compared to other foods. Boiled and Drained Chopped Or Leaf Frozen Spinach having low energy density.

Which food has more nutrients per 300 calories - Boiled Soybeans or Boiled Chopped Or Leaf Frozen Spinach?

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans	39%	43%	18%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Boiled Soybeans	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.6g	7.9% 7.68g	97g per day for Men 19-50 years
Saturated Fat	7.07% 2.26g	4.33% 1.4g	32g per day for Men 19-50 years
Omega 3	65% 1.04g	205% 3.27g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	32.6% 42.4g	130g per day for Men 19-50 years
Sugars	7.2% 5.23g	6.2% 4.5g	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	1.1% 0.79g	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	% 1.76g	g per day for Men 19-50 years
Sucrose	NA	% 1.85g	g per day for Men 19-50 years
Fiber	27.5% 10.5g	86% 32.6g	38g per day for Men 19-50 years
Protein	56.7% 31.8g	63% 35.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	591% 5321μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	57.4% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.2% 0.5mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.35% 0.7mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	92% 1.2mg	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	23.5% 94μg	267% 1068μg	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	3.3% 2.97mg	21.6% 19.4mg	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	4.07% 0.61mg	208% 31.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28% 33.5μg	3976% 4771μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	17.8% 178mg	135% 1350mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	158% 1.42mg	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	112% 8.97mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	172% 724mg	420mg per day for Men 19-50 years
Manganese	62.5% 1.44mg	275% 6.33mg	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	61% 427mg	63% 441mg	700mg per day for Men 19-50 years
Potassium	26.4% 898mg	78.4% 2665mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	88.2% 48.5μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.74mg	57% 856mg	1500mg per day for Men 19-50 years
Zinc	18.2% 2mg	39.3% 4.32mg	11mg per day for Men 19-50 years
Water	2.95% 109g	21.2% 785g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Soybeans vs Boiled Chopped Or Leaf Frozen Spinach:

• Boiled and Drained Chopped Or Leaf Frozen Spinach contains more Vitamin A, 2.5 times more Vitamin B1, 3.1 times more Vitamin B2, 5.6 times more Vitamin B3, 2.1 times more Vitamin B5, 2.9 times more Vitamin B6, 11.3 times more Vitamin B9, 6.5 times more Vitamin C, 51.2 times more Vitamin E and 142.5 times more Vitamin K than Boiled Soybeans no Salt.
• Both Boiled Soybeans no Salt as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Soybeans vs Boiled Chopped Or Leaf Frozen Spinach:

• Boiled and Drained Chopped Or Leaf Frozen Spinach contains 7.6 times more Calcium, 2 times more Copper, 1.9 times more Iron, 4.8 times more Magnesium, 4.4 times more Manganese, 3 times more Potassium, 3.8 times more Selenium, 490.7 times more Sodium, 2.2 times more Zinc and 7.2 times more Water than Boiled Soybeans no Salt.
• Both Boiled Soybeans no Salt and Boiled and Drained Chopped Or Leaf Frozen Spinach have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Soybeans no Salt have 2 times more Fat, 1.6 times more Saturated Fat and more Omega 6 than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach contains 3.1 times more Omega 3, 2.9 times more Carbohydrate and 3.1 times more Fiber than Boiled Soybeans no Salt.
• Both Boiled Soybeans no Salt and Boiled and Drained Chopped Or Leaf Frozen Spinach have similar amounts of Energy, Sugars and Protein per 300 kcal.
• Both Boiled Soybeans no Salt as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.