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

Weight per 500 calories

• Green Soybeans: 340g
• Canned Spinach with Liquids and Salt: 2632g

Green Soybeans have 7.7 times more energy per 100g than Canned Spinach with Liquids and Salt. It has average energy density when compared to other foods. Canned Spinach Solids and Liquids with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Green Soybeans	33%	39%	28%
Canned Spinach with Liquids and Salt	36%	14%	50%

Macro Nutrients

	Green Soybeans	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24% 23g	10% 9.74g	97g per day for Men 19-50 years
Saturated Fat	8.35% 2.67g	4.93% 1.58g	32g per day for Men 19-50 years
Omega 3	80% 1.28g	201% 3.2g	1.6g per day for Men 19-50 years
Omega 6	56.5% 9.6g	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	29% 37.6g	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	37.6% 14.3g	111% 42g	38g per day for Men 19-50 years
Protein	78.7% 44g	99% 55.5g	56g per day for Men 19-50 years

Vitamins

	Green Soybeans	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	3.4% 30.6μg	1181% 10632μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	39.5% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	44.6% 7.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	140% 561μg	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	110% 99mg	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

	Green Soybeans	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	67% 670mg	218% 2184mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	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	151% 12mg	520% 41.6mg	8mg per day for Men 19-50 years
Magnesium	52.6% 221mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	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	94% 660mg	120% 842mg	700mg per day for Men 19-50 years
Potassium	62% 2109mg	178% 6053mg	3400mg per day for Men 19-50 years
Selenium	9.28% 5.1μg	57.4% 31.6μg	55μg per day for Men 19-50 years
Sodium	3.4% 51mg	560% 8395mg	1500mg per day for Men 19-50 years
Zinc	30.6% 3.37mg	100% 11mg	11mg per day for Men 19-50 years
Water	6.2% 230g	66.3% 2453g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Green Soybeans have 3.1 times more Vitamin B1 than Canned Spinach with Liquids and Salt.
• While 500 kcal of Canned Spinach Solids and Liquids with Salt contain 347.3 times more Vitamin A, 4.7 times more Vitamin B2, 1.3 times more Vitamin B3, 2 times more Vitamin B5, 9.5 times more Vitamin B6, 2.7 times more Vitamin B9 and 3.6 times more Vitamin C than Raw Green Soybeans.
• 500 calories of Green Soybeans have insufficient amounts of Vitamin A and Vitamin B5
• Both Raw Green Soybeans as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 kcal of Canned Spinach Solids and Liquids with Salt contain 3.3 times more Calcium, 7 times more Copper, 3.4 times more Iron, 6.7 times more Magnesium, 7 times more Manganese, 1.3 times more Phosphorus, 2.9 times more Potassium, 6.2 times more Selenium, 164.5 times more Sodium, 3.3 times more Zinc and 10.7 times more Water than Raw Green Soybeans.
• 500 calories of Green Soybeans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Green Soybeans have 2.4 times more Fat and 15.9 times more Omega 6 than Canned Spinach with Liquids and Salt.
• While 500 kcal of Canned Spinach Solids and Liquids with Salt contain 2.5 times more Omega 3, 2 times more Carbohydrate, 2.9 times more Fiber and 1.3 times more Protein than Raw Green Soybeans.
• Both Green Soybeans and Canned Spinach with Liquids and Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Spinach with Liquids and Salt provide inadequate amounts of Omega 6