Comparing Nutrients in 5 ounces Green Soybeans VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Green Soybeans	33%	39%	28%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Green Soybeans	Boiled Spinach	Recommended Dietary Allowance
Energy	7.2% 208kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	9.94% 9.64g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.1g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	33.3% 0.53g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	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	32.8% 18.4g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Green Soybeans	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	82.5% 743μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	25.7% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	4.34% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.17% 0.21mg	4.1% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.1% 0.092mg	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	58.5% 234μg	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	45.7% 41mg	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

	Green Soybeans	Boiled Spinach	Recommended Dietary Allowance
Calcium	28% 279mg	19.3% 193mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	63% 5.03mg	63.3% 5.06mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	29.4% 123mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	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	39.3% 275mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	26% 879mg	19.4% 661mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	9.8% 1.08mg	11mg per day for Men 19-50 years
Water	2.6% 96g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Soybeans VS Boiled Spinach per 5 oz

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

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

• 5 ounces of Green Soybeans have 4.6 times more Vitamin B1, 3.4 times more Vitamin B3 and 3 times more Vitamin C than Boiled Spinach.
• While 5 oz of Boiled and Drained Spinach contain 58.2 times more Vitamin A, 1.3 times more Vitamin B2 and 3.7 times more Vitamin B6 than Raw Green Soybeans.
• Both Green Soybeans and Boiled Spinach provide similar amounts of Vitamin B5 and Vitamin B9 per five ounces.
• 5 ounces of Green Soybeans have insufficient amounts of Vitamin A
• Both Raw Green Soybeans as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Green Soybeans have 1.4 times more Calcium, 3.5 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Zinc than Boiled Spinach.
• While 5 oz of Boiled and Drained Spinach contain 1.4 times more Copper, 1.3 times more Magnesium, 1.7 times more Manganese, 4.7 times more Sodium and 1.4 times more Water than Raw Green Soybeans.
• Both Green Soybeans and Boiled Spinach contain similar levels of Iron and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Green Soybeans have 6.4 times more Energy, 26.2 times more Fat, 18.3 times more Saturated Fat, 4.1 times more Omega 3, 166.1 times more Omega 6, 2.9 times more Carbohydrate, 1.8 times more Fiber and 4.4 times more Protein than Boiled Spinach.
• 5 ounces of Boiled Spinach provide inadequate amounts of Energy and Omega 6