Comparing Nutrients in 7 ounces Boiled Green Soybeans with Salt VS Canned Spinach with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Soybeans with Salt	33%	38%	29%
Canned Spinach with Liquids	36%	14%	50%

Macro Nutrients

	Boiled Green Soybeans with Salt	Canned Spinach with Liquids	Recommended Dietary Allowance
Energy	9.65% 280kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.47g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	44% 0.7g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	31% 5.27g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	4.46% 5.8g	130g per day for Men 19-50 years
Sugars	NA	0.9% 0.65g	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	22% 8.33g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	43.8% 24.5g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Soybeans with Salt	Canned Spinach with Liquids	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	89% 802μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.5mg	3.36% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	12.2% 0.16mg	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	55% 220μg	28.8% 115μg	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	37.5% 33.7mg	29.8% 26.8mg	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	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	630% 756μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Soybeans with Salt	Canned Spinach with Liquids	Recommended Dietary Allowance
Calcium	28.8% 288mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	25.8% 0.23mg	25.6% 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	62% 4.96mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	43.3% 1mg	42.5% 0.98mg	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	44.8% 314mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	33% 496mg	9.92% 149mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	3.68% 136g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Soybeans with Salt VS Canned Spinach with Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Green Soybeans with Salt versus 7 oz of Canned Spinach with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Green Soybeans with Salt vs Canned Spinach with Liquids:

• 7 ounces of Boiled Green Soybeans with Salt have 14.4 times more Vitamin B1, 1.5 times more Vitamin B2, 4.6 times more Vitamin B3, 3.4 times more Vitamin B5, 1.9 times more Vitamin B9 and 1.3 times more Vitamin C than Canned Spinach with Liquids.
• While 7 oz of Canned Spinach Solids and Liquids contain 50.5 times more Vitamin A and 1.3 times more Vitamin B6 than Boiled and Drained Green Soybeans with Salt.
• 7 ounces of Boiled Green Soybeans with Salt have insufficient amounts of Vitamin A
• 7 ounces of Canned Spinach with Liquids have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Boiled and Drained Green Soybeans with Salt as well as Canned Spinach Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Green Soybeans with Salt vs Canned Spinach with Liquids:

• 7 ounces of Boiled Green Soybeans with Salt have 1.7 times more Calcium, 1.6 times more Iron, 4.9 times more Phosphorus, 2.3 times more Potassium, 3.3 times more Sodium and 2.2 times more Zinc than Canned Spinach with Liquids.
• While 7 oz of Canned Spinach Solids and Liquids contain 1.4 times more Water than Boiled and Drained Green Soybeans with Salt.
• Both Boiled Green Soybeans with Salt and Canned Spinach with Liquids contain similar levels of Copper, Magnesium, Manganese and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Green Soybeans with Salt have 7.4 times more Energy, 17.3 times more Fat, 12.3 times more Saturated Fat, 2.9 times more Omega 3, 115.5 times more Omega 6, 3.8 times more Carbohydrate, 1.9 times more Fiber and 5.9 times more Protein than Canned Spinach with Liquids.
• 7 ounces of Canned Spinach with Liquids provide inadequate amounts of Energy and Omega 6