Comparing Nutrients in 500 calories Soybeans VS Boiled Chopped Or Leaf Frozen Spinach

Weight per 500 calories

• Soybeans: 112g
• Boiled Chopped Or Leaf Frozen Spinach: 1471g

Soybeans have 13.1 times more energy per 100g than Boiled Chopped Or Leaf Frozen Spinach. It has very high energy density when compared to other foods. Boiled and Drained Chopped Or Leaf Frozen Spinach having low energy density.

Which food has more nutrients per 500 calories - Soybeans or Boiled Chopped Or Leaf Frozen Spinach?

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Soybeans	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.4g	13% 12.8g	97g per day for Men 19-50 years
Saturated Fat	10% 3.23g	7.2% 2.3g	32g per day for Men 19-50 years
Omega 3	93% 1.5g	341% 5.46g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	10.3% 7.5g	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	1.83% 1.32g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 3.1g	g per day for Men 19-50 years
Fiber	27.4% 10.4g	143% 54.4g	38g per day for Men 19-50 years
Protein	73% 41g	105% 59g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	0.12% 1.12μg	985% 8868μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	199% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	40.3% 6.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.5% 0.42mg	154% 2mg	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	105% 420μg	445% 1779μg	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	7.47% 6.73mg	36% 32.4mg	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	6.35% 0.95mg	347% 52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 52.7μg	6626% 7951μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	31% 311mg	225% 2250mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	263% 2.37mg	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	220% 17.6mg	360% 29mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	287% 1206mg	420mg per day for Men 19-50 years
Manganese	123% 2.82mg	458% 10.5mg	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	113% 789mg	105% 735mg	700mg per day for Men 19-50 years
Potassium	59.3% 2015mg	131% 4441mg	3400mg per day for Men 19-50 years
Selenium	36.3% 20μg	147% 81μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.24mg	95% 1426mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	65.5% 7.2mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	35.3% 1308g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Soybeans vs Boiled Chopped Or Leaf Frozen Spinach:

• Boiled and Drained Chopped Or Leaf Frozen Spinach contains 7909.9 times more Vitamin A, 2.7 times more Vitamin B2, 3.5 times more Vitamin B3, 4.7 times more Vitamin B6, 4.2 times more Vitamin B9, 4.8 times more Vitamin C, 54.6 times more Vitamin E and 150.9 times more Vitamin K than Raw Soybeans.
• Both Raw Soybeans and Boiled and Drained Chopped Or Leaf Frozen Spinach have similar amounts of Vitamin B1 and Vitamin B5 per 500 kcal.
• Both Raw Soybeans as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Soybeans vs Boiled Chopped Or Leaf Frozen Spinach:

• Boiled and Drained Chopped Or Leaf Frozen Spinach contains 7.2 times more Calcium, 1.3 times more Copper, 1.6 times more Iron, 3.8 times more Magnesium, 3.7 times more Manganese, 2.2 times more Potassium, 4.1 times more Selenium, 636.2 times more Sodium, 1.3 times more Zinc and 136.6 times more Water than Raw Soybeans.
• Both Raw Soybeans and Boiled and Drained Chopped Or Leaf Frozen Spinach have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Soybeans have 1.7 times more Fat, 1.4 times more Saturated Fat and more Omega 6 than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach contains 3.7 times more Omega 3, 2.1 times more Carbohydrate, 5.2 times more Fiber and 1.4 times more Protein than Raw Soybeans.
• Both Raw Soybeans and Boiled and Drained Chopped Or Leaf Frozen Spinach have similar amounts of Energy and Sugars per 500 kcal.
• Both Raw Soybeans as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.