Comparing Nutrients in 100 calories Stir-Fried Soybeans Sprouts VS Canned Spinach

Weight per 100 calories

• Stir-Fried Soybeans Sprouts: 80g
• Canned Spinach: 435g

Stir-Fried Soybeans Sprouts have 5.4 times more energy per 100g than Canned Spinach. It has average energy density when compared to other foods. Canned Spinach, Solids with Salt having very low energy density.

Which food has more nutrients per 100 calories - Stir-Fried Soybeans Sprouts or Canned Spinach?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Soybeans Sprouts	34%	42%	24%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Stir-Fried Soybeans Sprouts	Canned Spinach	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.86% 5.68g	2.24% 2.17g	97g per day for Men 19-50 years
Saturated Fat	2.46% 0.79g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	23.6% 0.38g	48.4% 0.77g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.83g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.8% 7.5g	11.4% 14.8g	130g per day for Men 19-50 years
Sugars	NA	2.4% 1.74g	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	1.7% 0.64g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	22% 12.2g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts	Canned Spinach	Recommended Dietary Allowance
Vitamin A	0.089% 0.8μg	237% 2130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	5.8% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	4.1% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	33.4% 0.43mg	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	25.4% 102μg	107% 426μg	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	10.7% 9.6mg	69% 62mg	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	56.2% 8.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1672% 2007μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Soybeans Sprouts	Canned Spinach	Recommended Dietary Allowance
Calcium	6.56% 65.6mg	55.2% 552mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	87% 0.78mg	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	4% 0.32mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	18.3% 76.8mg	78.7% 330mg	420mg per day for Men 19-50 years
Manganese	39.4% 0.91mg	113% 2.6mg	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	24.7% 173mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	44.2% 1504mg	3400mg per day for Men 19-50 years
Selenium	0.87% 0.48μg	11% 6.1μg	55μg per day for Men 19-50 years
Sodium	0.75% 11mg	93% 1400mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	18% 2mg	11mg per day for Men 19-50 years
Water	1.45% 53.8g	10.8% 399g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Stir-Fried Soybeans Sprouts vs Canned Spinach:

• Stir-Fried Sprouted Soybeans have 4.8 times more Vitamin B1 and 4.7 times more Vitamin B5 than Canned Spinach, Solids with Salt.
• While Canned Spinach, Solids with Salt contain 2663 times more Vitamin A, 3.9 times more Vitamin B2, 1.9 times more Vitamin B3, 3.2 times more Vitamin B6, 4.2 times more Vitamin B9 and 6.5 times more Vitamin C than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Stir-Fried Soybeans Sprouts vs Canned Spinach:

• Canned Spinach, Solids with Salt contain 8.4 times more Calcium, 1.9 times more Copper, 31.3 times more Iron, 4.3 times more Magnesium, 2.9 times more Manganese, 3.3 times more Potassium, 12.7 times more Selenium, 125 times more Sodium and 7.4 times more Water than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Canned Spinach, Solids with Salt have similar amounts of Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Stir-Fried Sprouted Soybeans have 2.6 times more Fat, 2.2 times more Saturated Fat and 19.7 times more Omega 6 than Canned Spinach, Solids with Salt.
• While Canned Spinach, Solids with Salt contain 2 times more Omega 3, 2 times more Carbohydrate and 16.3 times more Fiber than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Canned Spinach, Solids with Salt have similar amounts of Energy and Protein per 100 kcal.
• Both Stir-Fried Sprouted Soybeans as well as Canned Spinach, Solids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.