Comparing Nutrients in 100 grams Boiled Green Soybeans VS Canned Spinach

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Soybeans	33%	38%	29%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Boiled Green Soybeans	Canned Spinach	Recommended Dietary Allowance
Energy	4.86% 141kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.66g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.5% 11g	2.6% 3.4g	130g per day for Men 19-50 years
Sugars	NA	0.55% 0.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.2g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	22% 12.4g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Soybeans	Canned Spinach	Recommended Dietary Allowance
Vitamin A	0.89% 8μg	54.4% 490μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	1.33% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.56% 0.13mg	0.94% 0.047mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	7.7% 0.1mg	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	27.8% 111μg	24.5% 98μg	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	19% 17mg	16% 14.3mg	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	NA	13% 1.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	385% 462μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Soybeans	Canned Spinach	Recommended Dietary Allowance
Calcium	14.5% 145mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	20% 0.18mg	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	31.3% 2.5mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	18% 76mg	420mg per day for Men 19-50 years
Manganese	22% 0.5mg	26% 0.6mg	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	22.6% 158mg	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	10% 346mg	3400mg per day for Men 19-50 years
Selenium	2.55% 1.4μg	2.55% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	21.5% 322mg	1500mg per day for Men 19-50 years
Zinc	8.27% 0.91mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	1.85% 68.6g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Soybeans VS Canned Spinach per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Green Soybeans versus 100 g of Canned Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Green Soybeans vs Canned Spinach:

• 100 grams of Boiled Green Soybeans have 16.3 times more Vitamin B1, 3.2 times more Vitamin B3 and 2.7 times more Vitamin B5 than Canned Spinach.
• While 100 g of Canned Spinach, Solids with Salt contain 61.3 times more Vitamin A and 1.7 times more Vitamin B6 than Boiled and Drained Green Soybeans.
• Both Boiled Green Soybeans and Canned Spinach provide similar amounts of Vitamin B2, Vitamin B9 and Vitamin C per 100 grams.
• 100 grams of Boiled Green Soybeans have insufficient amounts of Vitamin A
• 100 grams of Canned Spinach have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Boiled and Drained Green Soybeans as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Green Soybeans vs Canned Spinach:

• 100 grams of Boiled Green Soybeans have 3.6 times more Phosphorus, 1.6 times more Potassium and 2 times more Zinc than Canned Spinach.
• While 100 g of Canned Spinach, Solids with Salt contain 1.5 times more Copper, 1.3 times more Magnesium, 23 times more Sodium and 1.3 times more Water than Boiled and Drained Green Soybeans.
• Both Boiled Green Soybeans and Canned Spinach contain similar levels of Calcium, Iron, Manganese and Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Green Soybeans have 6.1 times more Energy, 12.8 times more Fat, 9.1 times more Saturated Fat, 2 times more Omega 3, 80.5 times more Omega 6, 3.3 times more Carbohydrate, 1.8 times more Fiber and 4.4 times more Protein than Canned Spinach.
• 100 grams of Canned Spinach provide inadequate amounts of Energy and Omega 6