Comparing Nutrients in 300 calories Frozen Spinach VS Roasted Soybeans with Salt

Weight per 300 calories

• Frozen Spinach: 1035g
• Roasted Soybeans with Salt: 64g

Roasted Soybeans with Salt have 16.2 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 Roasted Soybeans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Frozen Spinach	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.08% 5.9g	16.7% 16.2g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.42g	7.34% 2.35g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	67.7% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	47.6% 8.1g	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% 19.3g	130g per day for Men 19-50 years
Sugars	9.27% 6.72g	3.7% 2.7g	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	29.8% 11.3g	38g per day for Men 19-50 years
Protein	67% 37.6g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	674% 6062μg	0.71% 6.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	5.33% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	178% 2.3mg	7.13% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.8% 5.24mg	5.64% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.78mg	10.2% 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	375% 1500μg	33.7% 135μg	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	1.56% 1.4mg	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	200% 30mg	3.9% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3207% 3848μg	27% 32.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	133% 1334mg	8.83% 88.3mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	59% 0.53mg	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	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	185% 776mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	60% 1.4mg	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	33% 232mg	700mg per day for Men 19-50 years
Potassium	105% 3579mg	27.7% 940mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	22.2% 12.2μg	55μg per day for Men 19-50 years
Sodium	51% 766mg	6.95% 104mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	25.2% 933g	0.034% 1.25g	3700g per day for Men 19-50 years

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

• Unprepared Frozen Spinach has 947.7 times more Vitamin A, 15.2 times more Vitamin B1, 25 times more Vitamin B2, 5.8 times more Vitamin B3, 3.4 times more Vitamin B5, 13.4 times more Vitamin B6, 11.1 times more Vitamin B9, 40.4 times more Vitamin C, 51.5 times more Vitamin E and 119.4 times more Vitamin K than Roasted Soybeans with Salt.
• Both Unprepared Frozen Spinach as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Spinach vs Roasted Soybeans with Salt:

• Unprepared Frozen Spinach has 15.1 times more Calcium, 2.8 times more Copper, 7.8 times more Iron, 8.4 times more Magnesium, 5.3 times more Manganese, 2.2 times more Phosphorus, 3.8 times more Potassium, 5.1 times more Selenium, 7.3 times more Sodium, 2.9 times more Zinc and 747.8 times more Water than Roasted Soybeans with Salt.

Comparison of macro-nutrients per 300 calories:

• Unprepared Frozen Spinach has 2.3 times more Carbohydrate, 2.5 times more Sugars, 2.6 times more Fiber and 1.5 times more Protein than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain 2.8 times more Fat, 5.5 times more Saturated Fat, 1.3 times more Omega 3 and more Omega 6 than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Roasted Soybeans with Salt have similar amounts of Energy per 300 kcal.
• Both Unprepared Frozen Spinach as well as Roasted Soybeans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.