Comparing Nutrients in 7 ounces Green Soybeans VS Canned Spinach

Macros Ratio

	Protein	Fat	Carbs
Green Soybeans	33%	39%	28%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Green Soybeans	Canned Spinach	Recommended Dietary Allowance
Energy	10% 292kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	4.87% 1.56g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	33% 5.6g	0.39% 0.065g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	5.2% 6.75g	130g per day for Men 19-50 years
Sugars	NA	1.1% 0.79g	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	46% 25.7g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Green Soybeans	Canned Spinach	Recommended Dietary Allowance
Vitamin A	2% 18μg	108% 972μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.7% 0.35mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.27mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.83% 0.29mg	1.87% 0.093mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	15.3% 0.2mg	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	82% 327μg	48.6% 194μg	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	64% 57.5mg	31.5% 28.4mg	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	25.7% 3.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	763% 916μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Soybeans	Canned Spinach	Recommended Dietary Allowance
Calcium	39% 391mg	25.2% 252mg	1000mg per day for Men 19-50 years
Copper	28.2% 0.25mg	39.7% 0.36mg	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	88% 7.04mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	51.5% 1.2mg	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	55% 385mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	36% 1230mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	42.6% 639mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	3.62% 134g	4.92% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Soybeans VS Canned Spinach per 7 oz

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

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

• 7 ounces of Green Soybeans have 27.2 times more Vitamin B1, 1.3 times more Vitamin B2, 4.3 times more Vitamin B3, 3.1 times more Vitamin B5, 1.7 times more Vitamin B9 and 2 times more Vitamin C than Canned Spinach.
• While 7 oz of Canned Spinach, Solids with Salt contain 54.4 times more Vitamin A and 1.5 times more Vitamin B6 than Raw Green Soybeans.
• 7 ounces of Green Soybeans have insufficient amounts of Vitamin A
• 7 ounces of Canned Spinach have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Raw Green Soybeans as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Green Soybeans have 1.6 times more Calcium, 1.5 times more Iron, 4.4 times more Phosphorus, 1.8 times more Potassium and 2.2 times more Zinc than Canned Spinach.
• While 7 oz of Canned Spinach, Solids with Salt contain 1.4 times more Copper, 21.5 times more Sodium and 1.4 times more Water than Raw Green Soybeans.
• Both Green Soybeans and Canned Spinach contain similar levels of Magnesium, Manganese and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Green Soybeans have 6.4 times more Energy, 13.6 times more Fat, 9.7 times more Saturated Fat, 2.1 times more Omega 3, 85.5 times more Omega 6, 3.3 times more Carbohydrate, 1.8 times more Fiber and 4.6 times more Protein than Canned Spinach.
• 7 ounces of Canned Spinach provide inadequate amounts of Energy and Omega 6