Comparing Nutrients in 100 grams Frozen Spinach VS Boiled Soybeans

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Frozen Spinach	Boiled Soybeans	Recommended Dietary Allowance
Energy	1% 29kcal	5.93% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.57g	9.25% 8.97g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	4.05% 1.3g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	37.4% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	26.3% 4.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.24% 4.2g	6.43% 8.36g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	4.14% 3g	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	0.25% 0.18g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 0.24g	NA	g per day for Men 19-50 years
Fiber	7.63% 2.9g	15.8% 6g	38g per day for Men 19-50 years
Protein	6.5% 3.63g	32.5% 18.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Boiled Soybeans	Recommended Dietary Allowance
Vitamin A	65% 586μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.83% 0.094mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.9% 0.094mg	3.58% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.2% 0.17mg	18% 0.23mg	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	36.3% 145μg	13.5% 54μg	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	6.1% 5.5mg	1.9% 1.7mg	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	19.3% 2.9mg	2.33% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	310% 372μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Boiled Soybeans	Recommended Dietary Allowance
Calcium	13% 129mg	10% 102mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	45.2% 0.41mg	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	23.6% 1.9mg	64.3% 5.14mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	36% 0.82mg	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	7% 49mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	10% 346mg	15% 515mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	4.93% 74mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	2.44% 90g	1.7% 62.6g	3700g per day for Men 19-50 years

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

• Unprepared Frozen Spinach has more Vitamin A, 1.3 times more Vitamin B3, 2.7 times more Vitamin B9, 3.2 times more Vitamin C, 8.3 times more Vitamin E and 19.4 times more Vitamin K than Boiled Soybeans no Salt.
• While Boiled Soybeans no Salt contain 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B5 and 1.4 times more Vitamin B6 than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Unprepared Frozen Spinach has 1.3 times more Calcium, 74 times more Sodium and 1.4 times more Water than Boiled Soybeans no Salt.
• While Boiled Soybeans no Salt contain 2.8 times more Copper, 2.7 times more Iron, 5 times more Phosphorus, 1.5 times more Potassium and 2.1 times more Zinc than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Boiled Soybeans no Salt have similar amounts of Magnesium, Manganese and Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled Soybeans no Salt contain 5.9 times more Energy, 15.7 times more Fat, 31.6 times more Saturated Fat, 7.3 times more Omega 3, more Omega 6, 2 times more Carbohydrate, 4.6 times more Sugars, 2.1 times more Fiber and 5 times more Protein than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach as well as Boiled Soybeans no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.