Comparing Nutrients in 7 ounces Canned Spinach with Liquids VS Boiled Green Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids	36%	14%	50%
Boiled Green Soybeans with Salt	33%	38%	29%

Macro Nutrients

	Canned Spinach with Liquids	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	9.65% 280kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	44% 0.7g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	31% 5.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.46% 5.8g	17% 22g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	NA	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	11.5% 4.37g	22% 8.33g	38g per day for Men 19-50 years
Protein	7.48% 4.2g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	89% 802μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.36% 0.54mg	15.5% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.5% 0.075mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	9.16% 0.12mg	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	28.8% 115μg	55% 220μg	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	29.8% 26.8mg	37.5% 33.7mg	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	21% 3.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	630% 756μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Calcium	16.5% 165mg	28.8% 288mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	25.8% 0.23mg	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	39% 3.14mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	42.5% 0.98mg	43.3% 1mg	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	9.07% 63.5mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	9.92% 149mg	33% 496mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	5% 185g	3.68% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Spinach with Liquids VS Boiled Green Soybeans with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Spinach with Liquids vs Boiled Green Soybeans with Salt:

• 7 ounces of Canned Spinach with Liquids have 50.5 times more Vitamin A and 1.3 times more Vitamin B6 than Boiled Green Soybeans with Salt.
• While 7 oz of Boiled and Drained Green Soybeans with Salt contain 14.4 times more Vitamin B1, 1.5 times more Vitamin B2, 4.6 times more Vitamin B3, 3.4 times more Vitamin B5, 1.9 times more Vitamin B9 and 1.3 times more Vitamin C than Canned Spinach Solids and Liquids.
• 7 ounces of Canned Spinach with Liquids have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• 7 ounces of Boiled Green Soybeans with Salt have insufficient amounts of Vitamin A
• Both Canned Spinach Solids and Liquids as well as Boiled and Drained Green Soybeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Spinach with Liquids vs Boiled Green Soybeans with Salt:

• 7 ounces of Canned Spinach with Liquids have 1.4 times more Water than Boiled Green Soybeans with Salt.
• While 7 oz of Boiled and Drained Green Soybeans with Salt contain 1.7 times more Calcium, 1.6 times more Iron, 4.9 times more Phosphorus, 2.3 times more Potassium, 3.3 times more Sodium and 2.2 times more Zinc than Canned Spinach Solids and Liquids.
• Both Canned Spinach with Liquids and Boiled Green Soybeans with Salt contain similar levels of Copper, Magnesium, Manganese and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Green Soybeans with Salt contain 7.4 times more Energy, 17.3 times more Fat, 12.3 times more Saturated Fat, 2.9 times more Omega 3, 115.5 times more Omega 6, 3.8 times more Carbohydrate, 1.9 times more Fiber and 5.9 times more Protein than Canned Spinach Solids and Liquids.
• 7 ounces of Canned Spinach with Liquids provide inadequate amounts of Energy and Omega 6