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

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach	Boiled Soybeans	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.73g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	8.04% 2.57g	32g per day for Men 19-50 years
Omega 3	46% 0.74g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	52% 8.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.33% 9.53g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	1.4% 1g	8.2% 5.95g	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	0.25% 0.18g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.42g	NA	g per day for Men 19-50 years
Fiber	19.3% 7.34g	31.3% 12g	38g per day for Men 19-50 years
Protein	14.2% 7.96g	64.5% 36g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach	Boiled Soybeans	Recommended Dietary Allowance
Vitamin A	133% 1197μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.44% 0.87mg	4.95% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.98% 0.15mg	7.1% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	35.7% 0.46mg	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	60% 240μg	26.8% 107μg	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	4.85% 4.37mg	3.75% 3.37mg	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	47% 7.03mg	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	894% 1073μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach	Boiled Soybeans	Recommended Dietary Allowance
Calcium	30.4% 304mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	89.7% 0.81mg	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	48.6% 3.9mg	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	62% 1.42mg	71% 1.64mg	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	14% 99mg	69.5% 486mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	30% 1022mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	13% 192mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	20.7% 2.3mg	11mg per day for Men 19-50 years
Water	4.77% 176g	3.35% 124g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Boiled Chopped Or Leaf Frozen Spinach have more Vitamin A, 2.2 times more Vitamin B9, 1.3 times more Vitamin C, 10.1 times more Vitamin E and 28.2 times more Vitamin K than Boiled Soybeans.
• While 7 oz of Boiled Soybeans no Salt contain 2 times more Vitamin B1, 1.6 times more Vitamin B2, 2.4 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled Chopped Or Leaf Frozen Spinach and Boiled Soybeans provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Boiled Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5
• 7 ounces of Boiled Soybeans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Chopped Or Leaf Frozen Spinach have 1.5 times more Calcium, 97 times more Sodium and 1.4 times more Water than Boiled Soybeans.
• While 7 oz of Boiled Soybeans no Salt contain 2.5 times more Copper, 2.6 times more Iron, 4.9 times more Phosphorus, 1.7 times more Potassium, 1.3 times more Selenium and 2.3 times more Zinc than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled Chopped Or Leaf Frozen Spinach and Boiled Soybeans contain similar levels of Magnesium and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Soybeans no Salt contain 5.1 times more Energy, 10.3 times more Fat, 8.3 times more Saturated Fat, 1.6 times more Omega 3, more Omega 6, 1.7 times more Carbohydrate, 5.9 times more Sugars, 1.6 times more Fiber and 4.5 times more Protein than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• 7 ounces of Boiled Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy and Omega 6