Comparing Nutrients in 5 ounces Boiled Green Soybeans VS Canned Spinach

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Soybeans	33%	38%	29%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Boiled Green Soybeans	Canned Spinach	Recommended Dietary Allowance
Energy	6.9% 200kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	9.35% 9.07g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	3.28% 1.05g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	31.4% 0.5g	15.8% 0.25g	1.6g per day for Men 19-50 years
Omega 6	22% 3.77g	0.28% 0.047g	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	3.7% 4.8g	130g per day for Men 19-50 years
Sugars	NA	0.78% 0.57g	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	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Soybeans	Canned Spinach	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	77% 695μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	3.44% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.63% 0.18mg	1.33% 0.067mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	11% 0.14mg	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	34.7% 139μg	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	22.5% 20.3mg	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	18.3% 2.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	545% 654μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Soybeans	Canned Spinach	Recommended Dietary Allowance
Calcium	20.6% 206mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	18.4% 0.17mg	28.3% 0.26mg	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	44.3% 3.54mg	40.8% 3.26mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	25.6% 108mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	36.8% 0.85mg	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	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	22.5% 764mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	2.63% 97g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Soybeans VS Canned Spinach per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Green Soybeans versus 5 oz of Canned Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Boiled Green Soybeans have 16.3 times more Vitamin B1, 3.2 times more Vitamin B3 and 2.7 times more Vitamin B5 than Canned Spinach.
• While 5 oz of Canned Spinach, Solids with Salt contain 61.3 times more Vitamin A and 1.7 times more Vitamin B6 than Boiled and Drained Green Soybeans.
• Both Boiled Green Soybeans and Canned Spinach provide similar amounts of Vitamin B2, Vitamin B9 and Vitamin C per five ounces.
• 5 ounces of Boiled Green Soybeans have insufficient amounts of Vitamin A
• 5 ounces of Canned Spinach have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Boiled and Drained Green Soybeans as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Green Soybeans have 3.6 times more Phosphorus, 1.6 times more Potassium and 2 times more Zinc than Canned Spinach.
• While 5 oz of Canned Spinach, Solids with Salt contain 1.5 times more Copper, 1.3 times more Magnesium, 23 times more Sodium and 1.3 times more Water than Boiled and Drained Green Soybeans.
• Both Boiled Green Soybeans and Canned Spinach contain similar levels of Calcium, Iron, Manganese and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Green Soybeans have 6.1 times more Energy, 12.8 times more Fat, 9.1 times more Saturated Fat, 2 times more Omega 3, 80.5 times more Omega 6, 3.3 times more Carbohydrate, 1.8 times more Fiber and 4.4 times more Protein than Canned Spinach.
• 5 ounces of Canned Spinach provide inadequate amounts of Energy and Omega 6