Comparing Nutrients in 5 ounces Soybeans VS Boiled Chopped Or Leaf Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Soybeans	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	21.8% 632kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	29% 28.3g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	82.8% 14g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	5.23% 6.8g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	1% 0.72g	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	NA	0.18% 0.13g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	34.7% 13g	14% 5.24g	38g per day for Men 19-50 years
Protein	92% 51.7g	10% 5.7g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	95% 855μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.12mg	2.13% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	15% 0.19mg	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	133% 532μg	43% 172μg	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	9.45% 8.5mg	3.46% 3.1mg	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	8.03% 1.2mg	33.5% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55.5% 66.6μg	639% 766μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	39.3% 393mg	21.7% 217mg	1000mg per day for Men 19-50 years
Copper	261% 2.35mg	25.4% 0.23mg	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	278% 22.3mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	94% 397mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	44% 1mg	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	143% 998mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	75% 2547mg	12.6% 428mg	3400mg per day for Men 19-50 years
Selenium	46% 25.2μg	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	9.17% 137mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.33% 12g	3.4% 126g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Soybeans vs Boiled Chopped Or Leaf Frozen Spinach:

• Raw Soybeans have 11.2 times more Vitamin B1, 4.9 times more Vitamin B2, 3.7 times more Vitamin B3, 10.6 times more Vitamin B5, 2.8 times more Vitamin B6, 3.1 times more Vitamin B9 and 2.7 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach contains 603 times more Vitamin A, 4.2 times more Vitamin E and 11.5 times more Vitamin K than Raw Soybeans.
• Both Raw Soybeans as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Soybeans vs Boiled Chopped Or Leaf Frozen Spinach:

• Raw Soybeans have 1.8 times more Calcium, 10.3 times more Copper, 8 times more Iron, 3.4 times more Magnesium, 3.5 times more Manganese, 14.1 times more Phosphorus, 6 times more Potassium, 3.2 times more Selenium and 10 times more Zinc than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach contains 48.5 times more Sodium and 10.4 times more Water than Raw Soybeans.

Comparison of macro-nutrients per 5 ounces:

• Raw Soybeans have 13.1 times more Energy, 22.9 times more Fat, 18.4 times more Saturated Fat, 3.6 times more Omega 3, more Omega 6, 6.3 times more Carbohydrate, 14.4 times more Sugars, 2.5 times more Fiber and 9.1 times more Protein than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Raw Soybeans as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.