Comparing Nutrients in 100 grams Boiled Green Soybeans VS Canned Spinach with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Soybeans	33%	38%	29%
Canned Spinach with Liquids and Salt	36%	14%	50%

Macro Nutrients

	Boiled Green Soybeans	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	4.86% 141kcal	0.66% 19kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	7.63% 0.12g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.66g	0.14% 0.023g	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	2.25% 2.92g	130g per day for Men 19-50 years
Sugars	NA	0.46% 0.33g	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	4.2% 1.6g	38g per day for Men 19-50 years
Protein	22% 12.4g	3.77% 2.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Soybeans	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.89% 8μg	45% 404μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.56% 0.13mg	0.76% 0.038mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	6.15% 0.08mg	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	14.5% 58μg	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	15% 13.5mg	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	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	317% 381μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Soybeans	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	14.5% 145mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	13% 0.12mg	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	19.8% 1.58mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	13.3% 56mg	420mg per day for Men 19-50 years
Manganese	22% 0.5mg	21.4% 0.49mg	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	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	6.76% 230mg	3400mg per day for Men 19-50 years
Selenium	2.55% 1.4μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	21.3% 319mg	1500mg per day for Men 19-50 years
Zinc	8.27% 0.91mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	1.85% 68.6g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Soybeans VS Canned Spinach with Liquids and Salt per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Green Soybeans versus 100 g of Canned Spinach with Liquids and Salt 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 with Liquids and Salt:

• 100 grams of Boiled Green Soybeans have 14.4 times more Vitamin B1, 1.5 times more Vitamin B2, 4.6 times more Vitamin B3, 3.4 times more Vitamin B5, 1.9 times more Vitamin B9 and 1.3 times more Vitamin C than Canned Spinach with Liquids and Salt.
• While 100 g of Canned Spinach Solids and Liquids with Salt contain 50.5 times more Vitamin A and 1.3 times more Vitamin B6 than Boiled and Drained Green Soybeans.
• 100 grams of Boiled Green Soybeans have insufficient amounts of Vitamin A
• 100 grams of Canned Spinach with Liquids and Salt have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Boiled and Drained Green Soybeans as well as Canned Spinach Solids and Liquids 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 with Liquids and Salt:

• 100 grams of Boiled Green Soybeans have 1.7 times more Calcium, 1.6 times more Iron, 4.9 times more Phosphorus, 2.3 times more Potassium and 2.2 times more Zinc than Canned Spinach with Liquids and Salt.
• While 100 g of Canned Spinach Solids and Liquids with Salt contain 22.8 times more Sodium and 1.4 times more Water than Boiled and Drained Green Soybeans.
• Both Boiled Green Soybeans and Canned Spinach with Liquids and Salt contain similar levels of Copper, Magnesium, Manganese and Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Green Soybeans have 7.4 times more Energy, 17.3 times more Fat, 12.3 times more Saturated Fat, 2.9 times more Omega 3, 115.5 times more Omega 6, 3.8 times more Carbohydrate, 2.6 times more Fiber and 5.9 times more Protein than Canned Spinach with Liquids and Salt.
• 100 grams of Canned Spinach with Liquids and Salt provide inadequate amounts of Energy and Omega 6