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

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach	Boiled Soybeans	Recommended Dietary Allowance
Energy	1.66% 48kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	5.75% 1.84g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	37.2% 6.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.23% 6.8g	9.1% 12g	130g per day for Men 19-50 years
Sugars	1% 0.72g	5.87% 4.25g	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	0.18% 0.13g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	14% 5.24g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	10% 5.7g	46% 26g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach	Boiled Soybeans	Recommended Dietary Allowance
Vitamin A	95% 855μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	3.53% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.13% 0.11mg	5.07% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	25.5% 0.33mg	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	43% 172μg	19% 76.5μg	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	3.46% 3.1mg	2.68% 2.4mg	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	33.5% 5mg	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	639% 766μg	22.7% 27.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach	Boiled Soybeans	Recommended Dietary Allowance
Calcium	21.7% 217mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	64% 0.58mg	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	34.7% 2.78mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	50.8% 1.17mg	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	10% 71mg	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	12.6% 428mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	14% 7.8μg	19% 10.3μg	55μg per day for Men 19-50 years
Sodium	9.17% 137mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	3.4% 126g	2.4% 88.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chopped Or Leaf Frozen Spinach VS Boiled Soybeans per 5 oz

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

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

• 5 ounces of Boiled Chopped Or Leaf Frozen Spinach have more Vitamin A, 2.2 times more Vitamin B9, 1.3 times more Vitamin C, 10.1 times more Vitamin E and 28.2 times more Vitamin K than Boiled Soybeans.
• While 5 oz of Boiled Soybeans no Salt contain 2 times more Vitamin B1, 1.6 times more Vitamin B2, 2.4 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled Chopped Or Leaf Frozen Spinach and Boiled Soybeans provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Boiled Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5
• 5 ounces of Boiled Soybeans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Chopped Or Leaf Frozen Spinach have 1.5 times more Calcium, 97 times more Sodium and 1.4 times more Water than Boiled Soybeans.
• While 5 oz of Boiled Soybeans no Salt contain 2.5 times more Copper, 2.6 times more Iron, 4.9 times more Phosphorus, 1.7 times more Potassium, 1.3 times more Selenium and 2.3 times more Zinc than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled Chopped Or Leaf Frozen Spinach and Boiled Soybeans contain similar levels of Magnesium and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Soybeans no Salt contain 5.1 times more Energy, 10.3 times more Fat, 8.3 times more Saturated Fat, 1.6 times more Omega 3, more Omega 6, 1.7 times more Carbohydrate, 5.9 times more Sugars, 1.6 times more Fiber and 4.5 times more Protein than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• 5 ounces of Boiled Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy and Omega 6