Comparing Nutrients in 7 ounces Boiled Green Soybeans VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Soybeans	33%	38%	29%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Boiled Green Soybeans	Boiled Spinach	Recommended Dietary Allowance
Energy	9.65% 280kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.47g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	44% 0.7g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	31% 5.27g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	5.72% 7.44g	130g per day for Men 19-50 years
Sugars	NA	1.18% 0.85g	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	43.8% 24.5g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Soybeans	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	116% 1040μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.5mg	6.08% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	37% 0.48mg	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	72.4% 290μg	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	21.6% 19.4mg	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	NA	27.5% 4.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	816% 980μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Soybeans	Boiled Spinach	Recommended Dietary Allowance
Calcium	28.8% 288mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	25.8% 0.23mg	38.4% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.88% 75μg	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	88.6% 7.1mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	43.3% 1mg	80.7% 1.86mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	27% 925mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	3.68% 136g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Soybeans VS Boiled Spinach per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Green Soybeans vs Boiled Spinach:

• 7 ounces of Boiled Green Soybeans have 2.7 times more Vitamin B1, 2.6 times more Vitamin B3 and 1.7 times more Vitamin C than Boiled Spinach.
• While 7 oz of Boiled and Drained Spinach contain 65.5 times more Vitamin A, 1.5 times more Vitamin B2, 4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled and Drained Green Soybeans.
• Both Boiled Green Soybeans and Boiled Spinach provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Boiled Green Soybeans have insufficient amounts of Vitamin A
• Both Boiled and Drained Green Soybeans as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Green Soybeans vs Boiled Spinach:

• 7 ounces of Boiled Green Soybeans have 2.8 times more Phosphorus than Boiled Spinach.
• While 7 oz of Boiled and Drained Spinach contain 1.5 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese, 5 times more Sodium and 1.3 times more Water than Boiled and Drained Green Soybeans.
• Both Boiled Green Soybeans and Boiled Spinach contain similar levels of Calcium, Potassium, Selenium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Green Soybeans have 6.1 times more Energy, 24.6 times more Fat, 17.2 times more Saturated Fat, 3.8 times more Omega 3, 156.3 times more Omega 6, 2.9 times more Carbohydrate, 1.8 times more Fiber and 4.2 times more Protein than Boiled Spinach.
• 7 ounces of Boiled Spinach provide inadequate amounts of Energy and Omega 6