Comparing Nutrients in 7 ounces Boiled Green Soybeans VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Soybeans	33%	38%	29%
Spinach	39%	12%	49%

Macro Nutrients

	Boiled Green Soybeans	Spinach	Recommended Dietary Allowance
Energy	9.65% 280kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.47g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	44% 0.7g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	31% 5.27g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	5.54% 7.2g	130g per day for Men 19-50 years
Sugars	NA	1.15% 0.83g	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	0.41% 0.3g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	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	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Soybeans	Spinach	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	103% 931μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.5mg	8.98% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	29.8% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	28% 8.43μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55% 220μg	96% 385μg	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	62% 55.8mg	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	27% 4.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	799% 958μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Soybeans	Spinach	Recommended Dietary Allowance
Calcium	28.8% 288mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	25.8% 0.23mg	28.7% 0.26mg	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	67.2% 5.38mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	37.3% 157mg	420mg per day for Men 19-50 years
Manganese	43.3% 1mg	77.4% 1.8mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	32.6% 1107mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	10.5% 157mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	3.68% 136g	4.9% 181g	3700g per day for Men 19-50 years

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

• Boiled and Drained Green Soybeans have 3.3 times more Vitamin B1, 1.7 times more Vitamin B3 and 2 times more Vitamin B5 than Raw Spinach.
• While Raw Spinach contains 58.6 times more Vitamin A, 3.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Green Soybeans.
• Both Boiled and Drained Green Soybeans and Raw Spinach have similar amounts of Vitamin B2 per 7 oz.
• Both Boiled and Drained Green Soybeans as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled and Drained Green Soybeans have 1.5 times more Calcium, 3.2 times more Phosphorus, 1.4 times more Selenium and 1.7 times more Zinc than Raw Spinach.
• While Raw Spinach contains 1.3 times more Magnesium, 1.8 times more Manganese, 5.6 times more Sodium and 1.3 times more Water than Boiled and Drained Green Soybeans.
• Both Boiled and Drained Green Soybeans and Raw Spinach have similar amounts of Copper, Iron and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Green Soybeans have 6.1 times more Energy, 16.4 times more Fat, 11.7 times more Saturated Fat, 2.6 times more Omega 3, 102.2 times more Omega 6, 3 times more Carbohydrate, 1.9 times more Fiber and 4.3 times more Protein than Raw Spinach.
• Both Boiled and Drained Green Soybeans as well as Raw Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.