Comparing Nutrients in 300 calories Frozen Spinach VS Soybeans

Weight per 300 calories

• Frozen Spinach: 1035g
• Soybeans: 67.3g

Raw Soybeans have 15.4 times more energy per unit of mass than Unprepared Frozen Spinach, which is very high in comparison to other foods. Frozen Spinach having very low energy density.

Which food has more nutrients per 300 calories - Frozen Spinach or Soybeans?

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Soybeans	33%	40%	27%

Macro Nutrients

	Frozen Spinach	Soybeans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.08% 5.9g	14% 13.4g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.42g	6.06% 1.94g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	56% 0.89g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	39.3% 6.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.5% 43.6g	15.6% 20.3g	130g per day for Men 19-50 years
Sugars	9.27% 6.72g	6.8% 4.93g	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	2.57% 1.86g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	79% 30g	16.5% 6.26g	38g per day for Men 19-50 years
Protein	67% 37.6g	44% 24.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Soybeans	Recommended Dietary Allowance
Vitamin A	674% 6062μg	0.075% 0.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	178% 2.3mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.8% 5.24mg	6.82% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.78mg	19.5% 0.25mg	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	375% 1500μg	63% 252μg	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	63.2% 57mg	4.5% 4.04mg	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	200% 30mg	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3207% 3848μg	26.3% 31.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Soybeans	Recommended Dietary Allowance
Calcium	133% 1334mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	124% 1.1mg	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	244% 19.6mg	132% 10.6mg	8mg per day for Men 19-50 years
Magnesium	185% 776mg	45% 188mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	73.6% 1.7mg	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	72.4% 507mg	67.6% 474mg	700mg per day for Men 19-50 years
Potassium	105% 3579mg	35.6% 1209mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	21.8% 12μg	55μg per day for Men 19-50 years
Sodium	51% 766mg	0.09% 1.35mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	25.2% 933g	0.16% 5.74g	3700g per day for Men 19-50 years

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

• Unprepared Frozen Spinach has 9012.3 times more Vitamin A, 1.7 times more Vitamin B1, 4 times more Vitamin B2, 4.8 times more Vitamin B3, 1.8 times more Vitamin B5, 7 times more Vitamin B6, 5.9 times more Vitamin B9, 14.1 times more Vitamin C, 52.5 times more Vitamin E and 121.7 times more Vitamin K than Raw Soybeans.
• Both Unprepared Frozen Spinach as well as Raw Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Spinach vs Soybeans:

• Unprepared Frozen Spinach has 7.2 times more Calcium, 1.3 times more Copper, 1.9 times more Iron, 4.1 times more Magnesium, 4.3 times more Manganese, 3 times more Potassium, 5.2 times more Selenium, 569 times more Sodium, 1.8 times more Zinc and 162.4 times more Water than Raw Soybeans.
• Both Unprepared Frozen Spinach and Raw Soybeans have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Unprepared Frozen Spinach has 2.1 times more Carbohydrate, 1.4 times more Sugars, 4.8 times more Fiber and 1.5 times more Protein than Raw Soybeans.
• While Raw Soybeans contain 2.3 times more Fat, 4.6 times more Saturated Fat and more Omega 6 than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Raw Soybeans have similar amounts of Energy and Omega 3 per 300 kcal.
• Both Unprepared Frozen Spinach as well as Raw Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.