Comparing Nutrients in 7 ounces Soy Nuts VS Boiled Chopped Or Leaf Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Soy Nuts	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	30.7% 891kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	44.2% 43g	1.78% 1.73g	97g per day for Men 19-50 years
Saturated Fat	19.4% 6.2g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	179% 2.86g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	126% 21.4g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.2% 57.5g	7.33% 9.53g	130g per day for Men 19-50 years
Sugars	NA	1.4% 1g	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	0.25% 0.18g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.42g	g per day for Men 19-50 years
Fiber	42.3% 16g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	154% 86g	14.2% 7.96g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	133% 1197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70.6% 0.85mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	5.44% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	20.8% 0.27mg	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	102% 407μg	60% 240μg	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	10% 9.13mg	4.85% 4.37mg	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	47% 7.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73.4μg	894% 1073μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	27.8% 278mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	238% 2.14mg	35.5% 0.32mg	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	98% 7.84mg	48.6% 3.9mg	8mg per day for Men 19-50 years
Magnesium	108% 452mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	188% 4.33mg	62% 1.42mg	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	184% 1288mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	79.6% 2707mg	17.6% 599mg	3400mg per day for Men 19-50 years
Selenium	69.6% 38.3μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	13% 192mg	1500mg per day for Men 19-50 years
Zinc	86% 9.47mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Nuts VS Boiled Chopped Or Leaf Frozen Spinach per 7 oz

Compare the macro and micronutrient content in 7 oz of Soy Nuts versus 7 oz of Boiled Chopped Or Leaf Frozen Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Soy Nuts vs Boiled Chopped Or Leaf Frozen Spinach:

• 7 ounces of Soy Nuts have 5.5 times more Vitamin B1, 4.3 times more Vitamin B2, 2.4 times more Vitamin B3, 6.3 times more Vitamin B5, 1.7 times more Vitamin B6, 1.7 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled Chopped Or Leaf Frozen Spinach.
• While 7 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain more Vitamin A and 14.6 times more Vitamin K than Dry-roasted Soybeans.
• 7 ounces of Soy Nuts have insufficient amounts of Vitamin A
• 7 ounces of Boiled Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5
• Both Dry-roasted Soybeans as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Soy Nuts vs Boiled Chopped Or Leaf Frozen Spinach:

• 7 ounces of Soy Nuts have 6.7 times more Copper, 2 times more Iron, 2.8 times more Magnesium, 3 times more Manganese, 13 times more Phosphorus, 4.5 times more Potassium, 3.5 times more Selenium and 9.7 times more Zinc than Boiled Chopped Or Leaf Frozen Spinach.
• While 7 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 48.5 times more Sodium and 111.2 times more Water than Dry-roasted Soybeans.
• Both Soy Nuts and Boiled Chopped Or Leaf Frozen Spinach contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Soy Nuts have 13.2 times more Energy, 24.9 times more Fat, 19.9 times more Saturated Fat, 3.9 times more Omega 3, more Omega 6, 6 times more Carbohydrate, 2.2 times more Fiber and 10.8 times more Protein than Boiled Chopped Or Leaf Frozen Spinach.
• 7 ounces of Boiled Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy and Omega 6