Comparing Nutrients in 5 ounces Boiled Green Soybeans VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Soybeans	33%	38%	29%
Spinach	39%	12%	49%

Macro Nutrients

	Boiled Green Soybeans	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	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	3.28% 1.05g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	31.4% 0.5g	12.2% 0.2g	1.6g per day for Men 19-50 years
Omega 6	22% 3.77g	0.22% 0.037g	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	3.96% 5.15g	130g per day for Men 19-50 years
Sugars	NA	0.82% 0.6g	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	0.29% 0.21g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 0.099g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	7.24% 4.05g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Soybeans	Spinach	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	74% 665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	6.4% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.63% 0.18mg	1.84% 0.092mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	20% 6.02μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	39.3% 157μg	68.7% 275μg	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	44.3% 40mg	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% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	570% 684μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Soybeans	Spinach	Recommended Dietary Allowance
Calcium	20.6% 206mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	18.4% 0.17mg	20.5% 0.18mg	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	48% 3.84mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	55.3% 1.27mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	22.5% 764mg	23.3% 791mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	7.47% 112mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	2.63% 97g	3.5% 130g	3700g per day for Men 19-50 years

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

• Boiled and Drained Green Soybeans have 3.3 times more Vitamin B1, 1.7 times more Vitamin B3 and 2 times more Vitamin B5 than Raw Spinach.
• While Raw Spinach contains 58.6 times more Vitamin A, 3.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Green Soybeans.
• Both Boiled and Drained Green Soybeans and Raw Spinach have similar amounts of Vitamin B2 per 5 oz.
• Both Boiled and Drained Green Soybeans as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled and Drained Green Soybeans have 1.5 times more Calcium, 3.2 times more Phosphorus, 1.4 times more Selenium and 1.7 times more Zinc than Raw Spinach.
• While Raw Spinach contains 1.3 times more Magnesium, 1.8 times more Manganese, 5.6 times more Sodium and 1.3 times more Water than Boiled and Drained Green Soybeans.
• Both Boiled and Drained Green Soybeans and Raw Spinach have similar amounts of Copper, Iron and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Green Soybeans have 6.1 times more Energy, 16.4 times more Fat, 11.7 times more Saturated Fat, 2.6 times more Omega 3, 102.2 times more Omega 6, 3 times more Carbohydrate, 1.9 times more Fiber and 4.3 times more Protein than Raw Spinach.
• Both Boiled and Drained Green Soybeans as well as Raw Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.