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

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	1.66% 48kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	37% 36g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	150% 2.4g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	105% 18g	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	33% 43g	130g per day for Men 19-50 years
Sugars	1% 0.72g	8.2% 5.95g	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	66% 25g	38g per day for Men 19-50 years
Protein	10% 5.7g	98% 54.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	95% 855μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.13% 0.11mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	22.7% 0.29mg	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	74.8% 299μg	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	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	33.5% 5mg	8.6% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	639% 766μg	59.5% 71.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	21.7% 217mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	130% 1.17mg	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	69% 5.53mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	133% 3.06mg	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	73.5% 515mg	700mg per day for Men 19-50 years
Potassium	12.6% 428mg	61.3% 2084mg	3400mg per day for Men 19-50 years
Selenium	14% 7.8μg	49.2% 27μg	55μg per day for Men 19-50 years
Sodium	9.17% 137mg	15.4% 231mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	40.5% 4.45mg	11mg per day for Men 19-50 years
Water	3.4% 126g	0.075% 2.76g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Boiled Chopped Or Leaf Frozen Spinach versus 5 oz of Roasted Soybeans with Salt 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 Roasted Soybeans with Salt:

• 5 ounces of Boiled Chopped Or Leaf Frozen Spinach have 60.3 times more Vitamin A, 1.2 times more Vitamin B2, 3.9 times more Vitamin E and 10.7 times more Vitamin K than Roasted Soybeans with Salt.
• While 5 oz of Roasted Soybeans with Salt contain 1.3 times more Vitamin B1, 3.2 times more Vitamin B3, 6 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.7 times more Vitamin B9 than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled Chopped Or Leaf Frozen Spinach and Roasted Soybeans with Salt provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Boiled Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5
• 5 ounces of Roasted Soybeans with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Roasted Soybeans with 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 Roasted Soybeans with Salt:

• 5 ounces of Boiled Chopped Or Leaf Frozen Spinach have 45.6 times more Water than Roasted Soybeans with Salt.
• While 5 oz of Roasted Soybeans with Salt contain 5.1 times more Copper, 2 times more Iron, 1.8 times more Magnesium, 3 times more Manganese, 7.3 times more Phosphorus, 4.9 times more Potassium, 3.5 times more Selenium, 1.7 times more Sodium and 6.4 times more Zinc than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled Chopped Or Leaf Frozen Spinach and Roasted Soybeans with Salt contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Roasted Soybeans with Salt contain 13.8 times more Energy, 29.2 times more Fat, 23.4 times more Saturated Fat, 4.6 times more Omega 3, more Omega 6, 6.3 times more Carbohydrate, 8.2 times more Sugars, 4.8 times more Fiber and 9.6 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