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

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach with Salt	41%	8%	51%
Boiled Green Soybeans with Salt	33%	38%	29%

Macro Nutrients

	Boiled Spinach with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	9.65% 280kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	44% 0.7g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	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	5.72% 7.44g	17% 22g	130g per day for Men 19-50 years
Sugars	1.18% 0.85g	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	12.5% 4.76g	22% 8.33g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	116% 1040μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.08% 0.97mg	15.5% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.75% 0.29mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	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	72.4% 290μg	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	21.6% 19.4mg	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	27.5% 4.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	816% 980μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Calcium	27% 270mg	28.8% 288mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	25.8% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	1.88% 75μg	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	88.6% 7.1mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	41% 173mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	80.7% 1.86mg	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	16% 111mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	27% 925mg	31.5% 1070mg	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	40.5% 607mg	33% 496mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.68% 136g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Boiled Spinach with Salt 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 Boiled Spinach with Salt vs Boiled Green Soybeans with Salt:

• 7 ounces of Boiled Spinach with Salt have 65.5 times more Vitamin A, 1.5 times more Vitamin B2, 4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled Green Soybeans with Salt.
• While 7 oz of Boiled and Drained Green Soybeans with Salt contain 2.7 times more Vitamin B1, 2.6 times more Vitamin B3 and 1.7 times more Vitamin C than Boiled and Drained Spinach with Salt.
• Both Boiled Spinach with Salt and Boiled Green Soybeans with Salt provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Boiled Green Soybeans with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Spinach with Salt 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 Boiled Spinach with Salt vs Boiled Green Soybeans with Salt:

• 7 ounces of Boiled Spinach with Salt have 1.5 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese, 1.2 times more Sodium and 1.3 times more Water than Boiled Green Soybeans with Salt.
• While 7 oz of Boiled and Drained Green Soybeans with Salt contain 2.8 times more Phosphorus than Boiled and Drained Spinach with Salt.
• Both Boiled Spinach with Salt and Boiled Green Soybeans with Salt contain similar levels of Calcium, Potassium, Selenium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Green Soybeans with Salt contain 6.1 times more Energy, 24.6 times more Fat, 17.2 times more Saturated Fat, 3.8 times more Omega 3, 156.3 times more Omega 6, 2.9 times more Carbohydrate, 1.8 times more Fiber and 4.2 times more Protein than Boiled and Drained Spinach with Salt.
• 7 ounces of Boiled Spinach with Salt provide inadequate amounts of Energy and Omega 6