Comparing Nutrients in 500 calories Boiled Green Soybeans with Salt VS Canned Spinach with Liquids

Weight per 500 calories

• Boiled Green Soybeans with Salt: 355g
• Canned Spinach with Liquids: 2632g

Boiled Green Soybeans with Salt have 7.4 times more energy per 100g than Canned Spinach with Liquids. It has average energy density when compared to other foods. Canned Spinach Solids and Liquids having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Green Soybeans with Salt or Canned Spinach with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Soybeans with Salt	33%	38%	29%
Canned Spinach with Liquids	36%	14%	50%

Macro Nutrients

	Boiled Green Soybeans with Salt	Canned Spinach with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.4% 22.7g	10% 9.74g	97g per day for Men 19-50 years
Saturated Fat	8.2% 2.62g	4.93% 1.58g	32g per day for Men 19-50 years
Omega 3	78.5% 1.26g	201% 3.2g	1.6g per day for Men 19-50 years
Omega 6	55.4% 9.42g	3.56% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	59% 77g	130g per day for Men 19-50 years
Sugars	NA	12% 8.7g	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	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	39% 15g	152% 58g	38g per day for Men 19-50 years
Protein	78.2% 43.8g	99% 55.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Soybeans with Salt	Canned Spinach with Liquids	Recommended Dietary Allowance
Vitamin A	3.15% 28.4μg	1181% 10632μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.92mg	39.5% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.43mg	44.6% 7.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.08% 0.45mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	162% 2.1mg	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	98% 394μg	382% 1526μg	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	67% 60.3mg	395% 355mg	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	NA	281% 42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8351% 10021μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Soybeans with Salt	Canned Spinach with Liquids	Recommended Dietary Allowance
Calcium	51.4% 514mg	218% 2184mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	339% 3.05mg	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	111% 8.87mg	520% 41.6mg	8mg per day for Men 19-50 years
Magnesium	50.7% 213mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	77.4% 1.8mg	564% 13mg	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	80% 560mg	120% 842mg	700mg per day for Men 19-50 years
Potassium	56.2% 1911mg	178% 6053mg	3400mg per day for Men 19-50 years
Selenium	9.03% 4.96μg	57.4% 31.6μg	55μg per day for Men 19-50 years
Sodium	59% 887mg	132% 1974mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.23mg	100% 11mg	11mg per day for Men 19-50 years
Water	6.57% 243g	66.3% 2453g	3700g per day for Men 19-50 years

Boiled Green Soybeans With Salt VS Canned Spinach With Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Green Soybeans with Salt or Canned Spinach with Liquids?

Lets compare vitamin content per 500 calories of Boiled Green Soybeans with Salt vs Canned Spinach with Liquids:

• 500 calories of Boiled Green Soybeans with Salt have 1.9 times more Vitamin B1 than Canned Spinach with Liquids.
• While 500 kcal of Canned Spinach Solids and Liquids contain 374.8 times more Vitamin A, 5.1 times more Vitamin B2, 1.6 times more Vitamin B3, 2.2 times more Vitamin B5, 9.9 times more Vitamin B6, 3.9 times more Vitamin B9 and 5.9 times more Vitamin C than Boiled and Drained Green Soybeans with Salt.
• 500 calories of Boiled Green Soybeans with Salt have insufficient amounts of Vitamin A and Vitamin B5
• Both Boiled and Drained Green Soybeans with Salt as well as Canned Spinach Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Green Soybeans with Salt vs Canned Spinach with Liquids:

• 500 kcal of Canned Spinach Solids and Liquids contain 4.2 times more Calcium, 7.4 times more Copper, 4.7 times more Iron, 6.9 times more Magnesium, 7.3 times more Manganese, 1.5 times more Phosphorus, 3.2 times more Potassium, 6.4 times more Selenium, 2.2 times more Sodium, 3.4 times more Zinc and 10.1 times more Water than Boiled and Drained Green Soybeans with Salt.
• 500 calories of Boiled Green Soybeans with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Green Soybeans with Salt have 2.3 times more Fat and 15.6 times more Omega 6 than Canned Spinach with Liquids.
• While 500 kcal of Canned Spinach Solids and Liquids contain 2.6 times more Omega 3, 2 times more Carbohydrate, 3.9 times more Fiber and 1.3 times more Protein than Boiled and Drained Green Soybeans with Salt.
• Both Boiled Green Soybeans with Salt and Canned Spinach with Liquids offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Spinach with Liquids provide inadequate amounts of Omega 6