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

Weight per 300 calories

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

Boiled and Drained Green Soybeans with Salt have 6.1 times more energy per unit of mass than Boiled and Drained Spinach with Salt, which is average in comparison to other foods. Boiled Spinach with Salt having very low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Boiled Spinach With Salt VS Boiled Green Soybeans With Salt Nutrients Per 300 Kcal

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

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

• 300 calories of Boiled Spinach with Salt have 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 Green Soybeans with Salt.
• 300 calories of Boiled Green Soybeans with Salt have insufficient amounts of Vitamin A and Vitamin B5
• Both Boiled and Drained Spinach with Salt as well as Boiled and Drained Green Soybeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled Spinach with Salt have 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 Green Soybeans with Salt.
• 300 calories of Boiled Green Soybeans with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Spinach with Salt have 1.6 times more Omega 3, 2.1 times more Carbohydrate, 3.5 times more Fiber and 1.5 times more Protein than Boiled Green Soybeans with Salt.
• While 300 kcal of Boiled and Drained Green Soybeans with Salt contain 4 times more Fat and 25.5 times more Omega 6 than Boiled and Drained Spinach with Salt.
• Both Boiled Spinach with Salt and Boiled Green Soybeans with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Spinach with Salt provide inadequate amounts of Omega 6