Comparing Nutrients in 300 calories Spinach VS Boiled Green Soybeans

Weight per 300 calories

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

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

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

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Boiled Green Soybeans	33%	38%	29%

Macro Nutrients

	Spinach	Boiled Green Soybeans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.24% 5.1g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	2.57% 0.82g	4.92% 1.57g	32g per day for Men 19-50 years
Omega 3	113% 1.8g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	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	36.4% 47.3g	18% 23.5g	130g per day for Men 19-50 years
Sugars	7.56% 5.48g	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	2.7% 1.96g	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	% 1.43g	NA	g per day for Men 19-50 years
Sucrose	% 0.91g	NA	g per day for Men 19-50 years
Fiber	75.5% 28.7g	23.5% 8.94g	38g per day for Men 19-50 years
Protein	66.6% 37.3g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Spinach	Boiled Green Soybeans	Recommended Dietary Allowance
Vitamin A	680% 6117μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.8% 1mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.47mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.44mg	16.6% 2.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	5.45% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	196% 2.54mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	185% 55.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	633% 2530μg	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	407% 367mg	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	177% 26.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5249% 6299μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Boiled Green Soybeans	Recommended Dietary Allowance
Calcium	129% 1291mg	31% 309mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	27.7% 0.25mg	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	442% 35.3mg	66.5% 5.3mg	8mg per day for Men 19-50 years
Magnesium	245% 1030mg	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	509% 11.7mg	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	91% 639mg	48% 336mg	700mg per day for Men 19-50 years
Potassium	214% 7278mg	33.7% 1147mg	3400mg per day for Men 19-50 years
Selenium	23.7% 13μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	68.7% 1030mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	63% 6.9mg	17.6% 1.94mg	11mg per day for Men 19-50 years
Water	32.2% 1192g	3.94% 146g	3700g per day for Men 19-50 years

Spinach VS Boiled Green Soybeans Nutrients Per 300 Kcal

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

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

• 300 calories of Spinach have 359.4 times more Vitamin A, 1.8 times more Vitamin B1, 7.5 times more Vitamin B2, 3.6 times more Vitamin B3, 3.1 times more Vitamin B5, 19.9 times more Vitamin B6, 10.7 times more Vitamin B9 and 10.1 times more Vitamin C than Boiled Green Soybeans.
• 300 calories of Boiled Green Soybeans have insufficient amounts of Vitamin A and Vitamin B5
• Both Raw Spinach as well as Boiled and Drained Green Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Spinach have 4.2 times more Calcium, 6.8 times more Copper, 6.6 times more Iron, 8.1 times more Magnesium, 11 times more Manganese, 1.9 times more Phosphorus, 6.3 times more Potassium, 4.4 times more Selenium, 34.6 times more Sodium, 3.6 times more Zinc and 8.2 times more Water than Boiled Green Soybeans.
• 300 calories of Boiled Green Soybeans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Spinach have 2.4 times more Omega 3, 2 times more Carbohydrate, 3.2 times more Fiber and 1.4 times more Protein than Boiled Green Soybeans.
• While 300 kcal of Boiled and Drained Green Soybeans contain 2.7 times more Fat and 16.7 times more Omega 6 than Raw Spinach.
• Both Spinach and Boiled Green Soybeans offer comparable quantities of Energy per 300 calories.
• 300 calories of Spinach provide inadequate amounts of Omega 6