Comparing Nutrients in 100 grams Boiled Spinach VS Boiled Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Boiled Green Soybeans	33%	38%	29%

Macro Nutrients

	Boiled Spinach	Boiled Green Soybeans	Recommended Dietary Allowance
Energy	0.79% 23kcal	4.86% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	5.75% 0.092g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.1% 0.017g	15.6% 2.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.9% 3.75g	8.5% 11g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	NA	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	6.3% 2.4g	11% 4.2g	38g per day for Men 19-50 years
Protein	5.3% 2.97g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Boiled Green Soybeans	Recommended Dietary Allowance
Vitamin A	58.2% 524μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.06% 0.49mg	7.8% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.15mg	2.56% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	4.6% 0.06mg	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	36.5% 146μg	27.8% 111μg	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	11% 9.8mg	19% 17mg	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	14% 2.08mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 494μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Boiled Green Soybeans	Recommended Dietary Allowance
Calcium	13.6% 136mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.95% 37.8μg	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	44.6% 3.57mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	22% 0.5mg	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	8% 56mg	22.6% 158mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	2.55% 1.4μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	6.9% 0.76mg	8.27% 0.91mg	11mg per day for Men 19-50 years
Water	2.47% 91g	1.85% 68.6g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Boiled Spinach have 65.5 times more Vitamin A, 1.5 times more Vitamin B2, 4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled Green Soybeans.
• While 100 g of Boiled and Drained Green Soybeans contain 2.7 times more Vitamin B1, 2.6 times more Vitamin B3 and 1.7 times more Vitamin C than Boiled and Drained Spinach.
• Both Boiled Spinach and Boiled Green Soybeans provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Boiled Green Soybeans have insufficient amounts of Vitamin A
• Both Boiled and Drained Spinach as well as Boiled and Drained Green Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Boiled Spinach have 1.5 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese, 5 times more Sodium and 1.3 times more Water than Boiled Green Soybeans.
• While 100 g of Boiled and Drained Green Soybeans contain 2.8 times more Phosphorus than Boiled and Drained Spinach.
• Both Boiled Spinach and Boiled Green Soybeans contain similar levels of Calcium, Potassium, Selenium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled and Drained Green Soybeans contain 6.1 times more Energy, 24.6 times more Fat, 17.2 times more Saturated Fat, 3.8 times more Omega 3, 156.3 times more Omega 6, 2.9 times more Carbohydrate, 1.8 times more Fiber and 4.2 times more Protein than Boiled and Drained Spinach.
• 100 grams of Boiled Spinach provide inadequate amounts of Energy and Omega 6