Comparing Nutrients in 100 grams Soybeans VS Boiled Chopped Or Leaf Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Soybeans	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	15.4% 446kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	83% 1.33g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	58.4% 9.93g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.2% 30g	3.7% 4.8g	130g per day for Men 19-50 years
Sugars	10% 7.33g	0.7% 0.51g	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	0.12% 0.09g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	24.5% 9.3g	9.74% 3.7g	38g per day for Men 19-50 years
Protein	65% 36.5g	7.16% 4g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	67% 603μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.87mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	2.74% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	10.5% 0.14mg	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	94% 375μg	30.3% 121μg	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	6.67% 6mg	2.44% 2.2mg	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	5.67% 0.85mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 47μg	451% 541μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	27.7% 277mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	18% 0.16mg	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	196% 15.7mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	19.5% 82mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	31% 0.72mg	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	101% 704mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	53% 1797mg	8.9% 302mg	3400mg per day for Men 19-50 years
Selenium	32.4% 18μg	10% 5.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	0.23% 8.54g	2.4% 89g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Soybeans vs Boiled Chopped Or Leaf Frozen Spinach:

• Raw Soybeans have 11.2 times more Vitamin B1, 4.9 times more Vitamin B2, 3.7 times more Vitamin B3, 10.6 times more Vitamin B5, 2.8 times more Vitamin B6, 3.1 times more Vitamin B9 and 2.7 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach contains 603 times more Vitamin A, 4.2 times more Vitamin E and 11.5 times more Vitamin K than Raw Soybeans.
• Both Raw Soybeans as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Soybeans vs Boiled Chopped Or Leaf Frozen Spinach:

• Raw Soybeans have 1.8 times more Calcium, 10.3 times more Copper, 8 times more Iron, 3.4 times more Magnesium, 3.5 times more Manganese, 14.1 times more Phosphorus, 6 times more Potassium, 3.2 times more Selenium and 10 times more Zinc than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach contains 48.5 times more Sodium and 10.4 times more Water than Raw Soybeans.

Comparison of macro-nutrients per 100 grams:

• Raw Soybeans have 13.1 times more Energy, 22.9 times more Fat, 18.4 times more Saturated Fat, 3.6 times more Omega 3, more Omega 6, 6.3 times more Carbohydrate, 14.4 times more Sugars, 2.5 times more Fiber and 9.1 times more Protein than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Raw Soybeans as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.