Comparing Nutrients in 7 ounces Frozen Spinach VS Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Soy Flour	33%	40%	27%

Macro Nutrients

	Frozen Spinach	Soy Flour	Recommended Dietary Allowance
Energy	2% 57.5kcal	29.7% 861kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	42.2% 41g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	18.5% 5.93g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	171% 2.73g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	120% 20.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.43% 8.35g	48.7% 63.3g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	20.5% 15g	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	0.49% 0.36g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 0.48g	NA	g per day for Men 19-50 years
Fiber	15% 5.75g	50% 19g	38g per day for Men 19-50 years
Protein	13% 7.2g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Soy Flour	Recommended Dietary Allowance
Vitamin A	129% 1163μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	53.6% 8.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	63% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	70.4% 0.91mg	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% 288μg	171% 685μg	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	12% 11mg	0% 0mg	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	38.4% 5.75mg	25.8% 3.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	615% 738μg	116% 139μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Soy Flour	Recommended Dietary Allowance
Calcium	25.6% 256mg	41% 409mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	644% 5.8mg	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	47% 3.75mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	203% 851mg	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	196% 4.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1385% 623μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14% 97mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	147% 4991mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	70.7% 7.78mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.28% 10.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Spinach VS Soy Flour per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Spinach vs Soy Flour:

• 7 ounces of Frozen Spinach have 97.7 times more Vitamin A, more Vitamin C, 1.5 times more Vitamin E and 5.3 times more Vitamin K than Soy Flour.
• While 7 oz of Raw Full-fat Soy Flour contain 6.2 times more Vitamin B1, 5.2 times more Vitamin B2, 8.5 times more Vitamin B3, 16.9 times more Vitamin B5, 2.7 times more Vitamin B6 and 2.4 times more Vitamin B9 than Unprepared Frozen Spinach.
• 7 ounces of Frozen Spinach have insufficient amounts of Vitamin B5
• 7 ounces of Soy Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Unprepared Frozen Spinach as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Spinach vs Soy Flour:

• 7 ounces of Frozen Spinach have 5.7 times more Sodium and 17.5 times more Water than Soy Flour.
• While 7 oz of Raw Full-fat Soy Flour contain 1.6 times more Calcium, 20.3 times more Copper, 3.4 times more Iron, 5.7 times more Magnesium, 3.2 times more Manganese, 10.1 times more Phosphorus, 7.3 times more Potassium and 7 times more Zinc than Unprepared Frozen Spinach.
• Both Frozen Spinach and Soy Flour contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Full-fat Soy Flour contain 15 times more Energy, 36.2 times more Fat, 72.9 times more Saturated Fat, 16.8 times more Omega 3, more Omega 6, 7.6 times more Carbohydrate, 11.5 times more Sugars, 3.3 times more Fiber and 10.4 times more Protein than Unprepared Frozen Spinach.
• 7 ounces of Frozen Spinach provide inadequate amounts of Energy and Omega 6