Comparing Nutrients in 100 grams Spinach VS Boiled Green Soybeans

Macros Ratio

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

Macro Nutrients

	Spinach	Boiled Green Soybeans	Recommended Dietary Allowance
Energy	0.79% 23kcal	4.86% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.39g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.063g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	8.63% 0.14g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	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	2.8% 3.63g	8.5% 11g	130g per day for Men 19-50 years
Sugars	0.58% 0.42g	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	0.21% 0.15g	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	% 0.11g	NA	g per day for Men 19-50 years
Sucrose	% 0.07g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	11% 4.2g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Spinach	Boiled Green Soybeans	Recommended Dietary Allowance
Calcium	9.9% 99mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	13% 0.12mg	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	34% 2.7mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	19% 79mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	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	7% 49mg	22.6% 158mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	2.55% 1.4μg	55μg per day for Men 19-50 years
Sodium	5.27% 79mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	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: Spinach VS Boiled Green Soybeans per 100 g

Compare the macro and micronutrient content in 100 g of 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 Spinach vs Boiled Green Soybeans:

• 100 grams of Spinach have 58.6 times more Vitamin A, 1.2 times more Vitamin B2, 3.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled Green Soybeans.
• While 100 g of Boiled and Drained Green Soybeans contain 3.3 times more Vitamin B1, 1.7 times more Vitamin B3 and 2 times more Vitamin B5 than Raw Spinach.
• 100 grams of Spinach have insufficient amounts of Vitamin B5
• 100 grams of Boiled Green Soybeans have insufficient amounts of Vitamin A
• Both Raw 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 Spinach vs Boiled Green Soybeans:

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

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled and Drained Green Soybeans contain 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.
• 100 grams of Spinach provide inadequate amounts of Energy and Omega 6