Comparing Nutrients in 100 grams Boiled Green Soybeans VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Soybeans	33%	38%	29%
Spinach	39%	12%	49%

Macro Nutrients

	Boiled Green Soybeans	Spinach	Recommended Dietary Allowance
Energy	4.86% 141kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	0.2% 0.063g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	8.63% 0.14g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.66g	0.15% 0.026g	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	2.8% 3.63g	130g per day for Men 19-50 years
Sugars	NA	0.58% 0.42g	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	0.21% 0.15g	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	% 0.11g	g per day for Men 19-50 years
Sucrose	NA	% 0.07g	g per day for Men 19-50 years
Fiber	11% 4.2g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	22% 12.4g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Soybeans	Spinach	Recommended Dietary Allowance
Vitamin A	0.89% 8μg	52% 469μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	4.53% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.56% 0.13mg	1.3% 0.065mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14% 4.25μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.8% 111μg	48.5% 194μg	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	31.2% 28mg	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	13.5% 2.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	402% 483μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Soybeans	Spinach	Recommended Dietary Allowance
Calcium	14.5% 145mg	9.9% 99mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	14.4% 0.13mg	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	34% 2.7mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	19% 79mg	420mg per day for Men 19-50 years
Manganese	22% 0.5mg	39% 0.9mg	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	7% 49mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	2.55% 1.4μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	5.27% 79mg	1500mg per day for Men 19-50 years
Zinc	8.27% 0.91mg	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	1.85% 68.6g	2.47% 91g	3700g per day for Men 19-50 years

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

• Boiled and Drained Green Soybeans have 3.3 times more Vitamin B1, 1.7 times more Vitamin B3 and 2 times more Vitamin B5 than Raw Spinach.
• While Raw Spinach contains 58.6 times more Vitamin A, 3.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Green Soybeans.
• Both Boiled and Drained Green Soybeans and Raw Spinach have similar amounts of Vitamin B2 per 100 g.
• Both Boiled and Drained Green Soybeans as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Boiled and Drained Green Soybeans have 1.5 times more Calcium, 3.2 times more Phosphorus, 1.4 times more Selenium and 1.7 times more Zinc than Raw Spinach.
• While Raw Spinach contains 1.3 times more Magnesium, 1.8 times more Manganese, 5.6 times more Sodium and 1.3 times more Water than Boiled and Drained Green Soybeans.
• Both Boiled and Drained Green Soybeans and Raw Spinach have similar amounts of Copper, Iron and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Green Soybeans have 6.1 times more Energy, 16.4 times more Fat, 11.7 times more Saturated Fat, 2.6 times more Omega 3, 102.2 times more Omega 6, 3 times more Carbohydrate, 1.9 times more Fiber and 4.3 times more Protein than Raw Spinach.
• Both Boiled and Drained Green Soybeans as well as Raw Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.