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

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Soybeans	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	30.5% 885kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	40.8% 39.6g	1.78% 1.73g	97g per day for Men 19-50 years
Saturated Fat	18% 5.72g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	165% 2.64g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	7.33% 9.53g	130g per day for Men 19-50 years
Sugars	20% 14.5g	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	48.6% 18.5g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	129% 72.4g	14.2% 7.96g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	133% 1197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	145% 1.73mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	133% 1.73mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.22mg	5.44% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.57mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.5% 0.75mg	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	186% 744μg	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	13.2% 12mg	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	11.2% 1.7mg	47% 7.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77.7% 93μg	894% 1073μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	55% 550mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	366% 3.3mg	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	389% 31mg	48.6% 3.9mg	8mg per day for Men 19-50 years
Magnesium	132% 556mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	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	200% 1397mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	105% 3566mg	17.6% 599mg	3400mg per day for Men 19-50 years
Selenium	64.2% 35.3μg	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	88.2% 9.7mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.46% 17g	4.77% 176g	3700g per day for Men 19-50 years

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

• Raw Soybeans have 11.2 times more Vitamin B1, 4.9 times more Vitamin B2, 3.7 times more Vitamin B3, 10.6 times more Vitamin B5, 2.8 times more Vitamin B6, 3.1 times more Vitamin B9 and 2.7 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach contains 603 times more Vitamin A, 4.2 times more Vitamin E and 11.5 times more Vitamin K than Raw Soybeans.
• Both Raw Soybeans as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Soybeans have 1.8 times more Calcium, 10.3 times more Copper, 8 times more Iron, 3.4 times more Magnesium, 3.5 times more Manganese, 14.1 times more Phosphorus, 6 times more Potassium, 3.2 times more Selenium and 10 times more Zinc than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach contains 48.5 times more Sodium and 10.4 times more Water than Raw Soybeans.

Comparison of macro-nutrients per 7 ounces:

• Raw Soybeans have 13.1 times more Energy, 22.9 times more Fat, 18.4 times more Saturated Fat, 3.6 times more Omega 3, more Omega 6, 6.3 times more Carbohydrate, 14.4 times more Sugars, 2.5 times more Fiber and 9.1 times more Protein than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Raw Soybeans as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.