Comparing Nutrients in 5 ounces Boiled Green Soybeans with Salt VS Boiled Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Soybeans with Salt	33%	38%	29%
Boiled Spinach with Salt	41%	8%	51%

Macro Nutrients

	Boiled Green Soybeans with Salt	Boiled Spinach with Salt	Recommended Dietary Allowance
Energy	6.9% 200kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	9.35% 9.07g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	3.28% 1.05g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	31.4% 0.5g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	22% 3.77g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	4.1% 5.3g	130g per day for Men 19-50 years
Sugars	NA	0.84% 0.61g	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	15.7% 5.95g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Soybeans with Salt	Boiled Spinach with Salt	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	82.5% 743μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	25.7% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	4.34% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.63% 0.18mg	4.1% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	26.4% 0.34mg	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	39.3% 157μg	51.7% 207μg	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	26.8% 24mg	15.4% 14mg	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	19.7% 2.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	583% 700μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Soybeans with Salt	Boiled Spinach with Salt	Recommended Dietary Allowance
Calcium	20.6% 206mg	19.3% 193mg	1000mg per day for Men 19-50 years
Copper	18.4% 0.17mg	27.4% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.34% 53.6μg	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	44.3% 3.54mg	63.3% 5.06mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	29.4% 123mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	57.6% 1.33mg	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	32% 224mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	22.5% 764mg	19.4% 661mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	23.6% 354mg	29% 434mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	9.8% 1.08mg	11mg per day for Men 19-50 years
Water	2.63% 97g	3.5% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Green Soybeans with Salt vs Boiled Spinach with Salt:

• Boiled and Drained Green Soybeans with Salt have 2.7 times more Vitamin B1, 2.6 times more Vitamin B3 and 1.7 times more Vitamin C than Boiled and Drained Spinach with Salt.
• While Boiled and Drained Spinach with Salt contains 65.5 times more Vitamin A, 1.5 times more Vitamin B2, 4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled and Drained Green Soybeans with Salt.
• Both Boiled and Drained Green Soybeans with Salt and Boiled and Drained Spinach with Salt have similar amounts of Vitamin B5 per 5 oz.
• Both Boiled and Drained Green Soybeans with Salt as well as Boiled and Drained Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Green Soybeans with Salt vs Boiled Spinach with Salt:

• Boiled and Drained Green Soybeans with Salt have 2.8 times more Phosphorus than Boiled and Drained Spinach with Salt.
• While Boiled and Drained Spinach with Salt contains 1.5 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese and 1.3 times more Water than Boiled and Drained Green Soybeans with Salt.
• Both Boiled and Drained Green Soybeans with Salt and Boiled and Drained Spinach with Salt have similar amounts of Calcium, Potassium, Selenium, Sodium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Green Soybeans with Salt have 6.1 times more Energy, 24.6 times more Fat, 17.2 times more Saturated Fat, 3.8 times more Omega 3, 156.3 times more Omega 6, 2.9 times more Carbohydrate, 1.8 times more Fiber and 4.2 times more Protein than Boiled and Drained Spinach with Salt.
• Both Boiled and Drained Green Soybeans with Salt as well as Boiled and Drained Spinach with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.