Comparing Nutrients in 7 ounces Frozen Spinach VS Boiled Soybeans

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Frozen Spinach	Boiled Soybeans	Recommended Dietary Allowance
Energy	2% 57.5kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	8.04% 2.57g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	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	6.43% 8.35g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	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	0.49% 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	31.3% 12g	38g per day for Men 19-50 years
Protein	13% 7.2g	64.5% 36g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Boiled Soybeans	Recommended Dietary Allowance
Vitamin A	129% 1163μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	4.95% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	7.1% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	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	72% 288μg	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	12% 11mg	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	38.4% 5.75mg	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	615% 738μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Boiled Soybeans	Recommended Dietary Allowance
Calcium	25.6% 256mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	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	47% 3.75mg	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	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% 97mg	69.5% 486mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	30% 1022mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	20.7% 2.3mg	11mg per day for Men 19-50 years
Water	4.84% 179g	3.35% 124g	3700g per day for Men 19-50 years

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

• Unprepared Frozen Spinach has more Vitamin A, 1.3 times more Vitamin B3, 2.7 times more Vitamin B9, 3.2 times more Vitamin C, 8.3 times more Vitamin E and 19.4 times more Vitamin K than Boiled Soybeans no Salt.
• While Boiled Soybeans no Salt contain 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B5 and 1.4 times more Vitamin B6 than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Unprepared Frozen Spinach has 1.3 times more Calcium, 74 times more Sodium and 1.4 times more Water than Boiled Soybeans no Salt.
• While Boiled Soybeans no Salt contain 2.8 times more Copper, 2.7 times more Iron, 5 times more Phosphorus, 1.5 times more Potassium and 2.1 times more Zinc than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Boiled Soybeans no Salt have similar amounts of Magnesium, Manganese and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Soybeans no Salt contain 5.9 times more Energy, 15.7 times more Fat, 31.6 times more Saturated Fat, 7.3 times more Omega 3, more Omega 6, 2 times more Carbohydrate, 4.6 times more Sugars, 2.1 times more Fiber and 5 times more Protein than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach as well as Boiled Soybeans no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.