Comparing Nutrients in 500 calories Boiled Green Soybeans VS Spinach

Weight per 500 calories

• Boiled Green Soybeans: 355g
• Spinach: 2174g

Boiled Green Soybeans have 6.1 times more energy per 100g than Spinach. It has average energy density when compared to other foods. Raw Spinach having very low energy density.

Which food has more nutrients per 500 calories - Boiled Green Soybeans or Spinach?

Macros Ratio

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

Macro Nutrients

	Boiled Green Soybeans	Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.4% 22.7g	8.74% 8.48g	97g per day for Men 19-50 years
Saturated Fat	8.2% 2.62g	4.28% 1.37g	32g per day for Men 19-50 years
Omega 3	78.5% 1.26g	188% 3g	1.6g per day for Men 19-50 years
Omega 6	55.4% 9.42g	3.32% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	60.7% 79g	130g per day for Men 19-50 years
Sugars	NA	12.6% 9.13g	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	4.5% 3.26g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.52g	g per day for Men 19-50 years
Fiber	39% 15g	126% 48g	38g per day for Men 19-50 years
Protein	78.2% 43.8g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Soybeans	Spinach	Recommended Dietary Allowance
Vitamin A	3.15% 28.4μg	1133% 10196μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.92mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	316% 4.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.43mg	98% 15.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.08% 0.45mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	326% 4.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	308% 92μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	98% 394μg	1054% 4217μg	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	679% 611mg	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	294% 44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8748% 10498μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Soybeans	Spinach	Recommended Dietary Allowance
Calcium	51.4% 514mg	215% 2152mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	314% 2.83mg	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	736% 59mg	8mg per day for Men 19-50 years
Magnesium	50.7% 213mg	409% 1717mg	420mg per day for Men 19-50 years
Manganese	77.4% 1.8mg	848% 19.5mg	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	152% 1065mg	700mg per day for Men 19-50 years
Potassium	56.2% 1911mg	357% 12130mg	3400mg per day for Men 19-50 years
Selenium	9.03% 4.96μg	39.5% 21.7μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	114% 1717mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.23mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	6.57% 243g	53.7% 1987g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Green Soybeans vs Spinach:

• Raw Spinach contains 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 and Drained Green Soybeans.
• Both Boiled and Drained Green Soybeans as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Green Soybeans vs Spinach:

• Raw Spinach contains 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 and Drained Green Soybeans.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Green Soybeans have 2.7 times more Fat, 1.9 times more Saturated Fat and 16.7 times more Omega 6 than Raw Spinach.
• While Raw Spinach contains 2.4 times more Omega 3, 2 times more Carbohydrate, 3.2 times more Fiber and 1.4 times more Protein than Boiled and Drained Green Soybeans.
• Both Boiled and Drained Green Soybeans and Raw Spinach have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Green Soybeans as well as Raw Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.