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

Weight per 500 calories

• Boiled Chopped Or Leaf Frozen Spinach: 1471g
• Boiled Soybeans: 291g

Boiled Soybeans no Salt have 5.1 times more energy per unit of mass than Boiled and Drained Chopped Or Leaf Frozen Spinach, which is above average in comparison to other foods. Boiled Chopped Or Leaf Frozen Spinach having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach	Boiled Soybeans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.8g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	7.2% 2.3g	11.8% 3.77g	32g per day for Men 19-50 years
Omega 3	341% 5.46g	109% 1.74g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	76.4% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.3% 70.6g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	12% 8.72g	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	1.83% 1.32g	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 3.1g	NA	g per day for Men 19-50 years
Fiber	143% 54.4g	46% 17.4g	38g per day for Men 19-50 years
Protein	105% 59g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach	Boiled Soybeans	Recommended Dietary Allowance
Vitamin A	985% 8868μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	199% 2.6mg	63.7% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.46mg	7.25% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	52.3% 0.68mg	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	445% 1779μg	39.2% 157μg	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	36% 32.4mg	5.5% 4.94mg	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	347% 52mg	6.8% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6626% 7951μg	46.5% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach	Boiled Soybeans	Recommended Dietary Allowance
Calcium	225% 2250mg	29.7% 297mg	1000mg per day for Men 19-50 years
Copper	263% 2.37mg	131% 1.2mg	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	360% 29mg	187% 15mg	8mg per day for Men 19-50 years
Magnesium	287% 1206mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	458% 10.5mg	104% 2.4mg	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	105% 735mg	102% 712mg	700mg per day for Men 19-50 years
Potassium	131% 4441mg	44% 1497mg	3400mg per day for Men 19-50 years
Selenium	147% 81μg	38.6% 21.2μg	55μg per day for Men 19-50 years
Sodium	95% 1426mg	0.19% 2.9mg	1500mg per day for Men 19-50 years
Zinc	65.5% 7.2mg	30.4% 3.34mg	11mg per day for Men 19-50 years
Water	35.3% 1308g	4.9% 182g	3700g per day for Men 19-50 years

Boiled Chopped Or Leaf Frozen Spinach VS Boiled Soybeans Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Chopped Or Leaf Frozen Spinach have more Vitamin A, 2.5 times more Vitamin B1, 3.1 times more Vitamin B2, 5.6 times more Vitamin B3, 2.1 times more Vitamin B5, 2.9 times more Vitamin B6, 11.3 times more Vitamin B9, 6.5 times more Vitamin C, 51.2 times more Vitamin E and 142.5 times more Vitamin K than Boiled Soybeans.
• 500 calories of Boiled Soybeans have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin E
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Boiled Chopped Or Leaf Frozen Spinach have 7.6 times more Calcium, 2 times more Copper, 1.9 times more Iron, 4.8 times more Magnesium, 4.4 times more Manganese, 3 times more Potassium, 3.8 times more Selenium, 490.7 times more Sodium, 2.2 times more Zinc and 7.2 times more Water than Boiled Soybeans.
• Both Boiled Chopped Or Leaf Frozen Spinach and Boiled Soybeans contain similar levels of Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Chopped Or Leaf Frozen Spinach have 3.1 times more Omega 3, 2.9 times more Carbohydrate and 3.1 times more Fiber than Boiled Soybeans.
• While 500 kcal of Boiled Soybeans no Salt contain 2 times more Fat, 1.6 times more Saturated Fat and more Omega 6 than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled Chopped Or Leaf Frozen Spinach and Boiled Soybeans offer comparable quantities of Energy, Sugars and Protein per 500 calories.
• 500 calories of Boiled Chopped Or Leaf Frozen Spinach provide inadequate amounts of Omega 6