Comparing Nutrients in 7 ounces Frozen Spinach VS Soy Nuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Soy Nuts	36%	40%	24%

Macro Nutrients

	Frozen Spinach	Soy Nuts	Recommended Dietary Allowance
Energy	2% 57.5kcal	30.7% 891kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	44.2% 43g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	19.4% 6.2g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	179% 2.86g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	126% 21.4g	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	44.2% 57.5g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	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	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	42.3% 16g	38g per day for Men 19-50 years
Protein	13% 7.2g	154% 86g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Soy Nuts	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	70.6% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	34.3% 0.45mg	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	102% 407μg	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	10% 9.13mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	615% 738μg	61% 73.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Soy Nuts	Recommended Dietary Allowance
Calcium	25.6% 256mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	238% 2.14mg	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	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	108% 452mg	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	188% 4.33mg	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	184% 1288mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	79.6% 2707mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	69.6% 38.3μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	86% 9.47mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.043% 1.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Spinach VS Soy Nuts per 7 oz

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

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

• 7 ounces of Frozen Spinach have more Vitamin A and 10.1 times more Vitamin K than Soy Nuts.
• While 7 oz of Dry-roasted Soybeans contain 4.5 times more Vitamin B1, 3.4 times more Vitamin B2, 2.1 times more Vitamin B3, 5 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Unprepared Frozen Spinach.
• Both Frozen Spinach and Soy Nuts provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Frozen Spinach have insufficient amounts of Vitamin B5
• 7 ounces of Soy Nuts have insufficient amounts of Vitamin A
• Both Unprepared Frozen Spinach as well as Dry-roasted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Spinach have 37 times more Sodium and 112.7 times more Water than Soy Nuts.
• While 7 oz of Dry-roasted Soybeans contain 7.5 times more Copper, 2.1 times more Iron, 3 times more Magnesium, 3.1 times more Manganese, 13.2 times more Phosphorus, 3.9 times more Potassium, 3.2 times more Selenium and 8.5 times more Zinc than Unprepared Frozen Spinach.
• Both Frozen Spinach and Soy Nuts contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry-roasted Soybeans contain 15.5 times more Energy, 37.9 times more Fat, 76.3 times more Saturated Fat, 17.6 times more Omega 3, more Omega 6, 6.9 times more Carbohydrate, 2.8 times more Fiber and 11.9 times more Protein than Unprepared Frozen Spinach.
• 7 ounces of Frozen Spinach provide inadequate amounts of Energy and Omega 6