Comparing Nutrients in 7 ounces Frozen Spinach VS Soybeans

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Soybeans	33%	40%	27%

Macro Nutrients

	Frozen Spinach	Soybeans	Recommended Dietary Allowance
Energy	2% 57.5kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	40.8% 39.6g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	18% 5.72g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	165% 2.64g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	116% 19.7g	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	46% 60g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	20% 14.5g	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	48.6% 18.5g	38g per day for Men 19-50 years
Protein	13% 7.2g	129% 72.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Soybeans	Recommended Dietary Allowance
Vitamin A	129% 1163μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	145% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	133% 1.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	20% 3.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	31.5% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	57.5% 0.75mg	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	186% 744μg	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	13.2% 12mg	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	11.2% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	615% 738μg	77.7% 93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Soybeans	Recommended Dietary Allowance
Calcium	25.6% 256mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	366% 3.3mg	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	389% 31mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	132% 556mg	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	217% 5mg	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	200% 1397mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	105% 3566mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	64.2% 35.3μg	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	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.46% 17g	3700g per day for Men 19-50 years

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

• Unprepared Frozen Spinach has 586 times more Vitamin A, 3.4 times more Vitamin E and 7.9 times more Vitamin K than Raw Soybeans.
• While Raw Soybeans contain 9.3 times more Vitamin B1, 3.9 times more Vitamin B2, 3.2 times more Vitamin B3, 8.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 2.6 times more Vitamin B9 than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Raw Soybeans have similar amounts of Vitamin C per 7 oz.
• Both Unprepared Frozen Spinach as well as Raw Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Spinach vs Soybeans:

• Unprepared Frozen Spinach has 37 times more Sodium and 10.6 times more Water than Raw Soybeans.
• While Raw Soybeans contain 2.1 times more Calcium, 11.5 times more Copper, 8.3 times more Iron, 3.7 times more Magnesium, 3.6 times more Manganese, 14.4 times more Phosphorus, 5.2 times more Potassium, 3 times more Selenium and 8.7 times more Zinc than Unprepared Frozen Spinach.

Comparison of macro-nutrients per 7 ounces:

• Raw Soybeans contain 15.4 times more Energy, 35 times more Fat, 70.3 times more Saturated Fat, 16.2 times more Omega 3, more Omega 6, 7.2 times more Carbohydrate, 11.3 times more Sugars, 3.2 times more Fiber and 10.1 times more Protein than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach as well as Raw Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.