Comparing Nutrients in 100 grams Green Soybeans VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Green Soybeans	33%	39%	28%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Green Soybeans	Boiled Spinach	Recommended Dietary Allowance
Energy	5.07% 147kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	2.46% 0.79g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	5.75% 0.092g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.82g	0.1% 0.017g	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	2.9% 3.75g	130g per day for Men 19-50 years
Sugars	NA	0.59% 0.43g	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	23% 13g	5.3% 2.97g	56g per day for Men 19-50 years

Vitamins

	Green Soybeans	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	1% 9μg	58.2% 524μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.3% 0.44mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.5% 0.18mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	3.06% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.94% 0.15mg	2.9% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5% 0.065mg	18.6% 0.24mg	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	41.3% 165μg	36.5% 146μg	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	32.2% 29mg	11% 9.8mg	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	14% 2.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	411% 494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Soybeans	Boiled Spinach	Recommended Dietary Allowance
Calcium	19.7% 197mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	14.2% 0.13mg	19.3% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.95% 37.8μg	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	44.4% 3.55mg	44.6% 3.57mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	23.8% 0.55mg	40.7% 0.94mg	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	27.7% 194mg	8% 56mg	700mg per day for Men 19-50 years
Potassium	18.2% 620mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	9% 0.99mg	6.9% 0.76mg	11mg per day for Men 19-50 years
Water	1.82% 67.5g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Soybeans VS Boiled Spinach per 100 g

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

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

• 100 grams of Green Soybeans have 4.6 times more Vitamin B1, 3.4 times more Vitamin B3 and 3 times more Vitamin C than Boiled Spinach.
• While 100 g of Boiled and Drained Spinach contain 58.2 times more Vitamin A, 1.3 times more Vitamin B2 and 3.7 times more Vitamin B6 than Raw Green Soybeans.
• Both Green Soybeans and Boiled Spinach provide similar amounts of Vitamin B5 and Vitamin B9 per 100 grams.
• 100 grams of Green Soybeans have insufficient amounts of Vitamin A
• Both Raw Green Soybeans as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Green Soybeans have 1.4 times more Calcium, 3.5 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Zinc than Boiled Spinach.
• While 100 g of Boiled and Drained Spinach contain 1.4 times more Copper, 1.3 times more Magnesium, 1.7 times more Manganese, 4.7 times more Sodium and 1.4 times more Water than Raw Green Soybeans.
• Both Green Soybeans and Boiled Spinach contain similar levels of Iron and Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Green Soybeans have 6.4 times more Energy, 26.2 times more Fat, 18.3 times more Saturated Fat, 4.1 times more Omega 3, 166.1 times more Omega 6, 2.9 times more Carbohydrate, 1.8 times more Fiber and 4.4 times more Protein than Boiled Spinach.
• 100 grams of Boiled Spinach provide inadequate amounts of Energy and Omega 6