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

Weight per 100 calories

• Stir-Fried Soybeans Sprouts: 80g
• Frozen Spinach: 345g

Stir-Fried Soybeans Sprouts have 4.3 times more energy per 100g than Frozen Spinach. It has average energy density when compared to other foods. Unprepared Frozen Spinach having very low energy density.

Discover which food has more nutrients per 100 calories - Stir-Fried Soybeans Sprouts or Frozen Spinach?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Soybeans Sprouts	34%	42%	24%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Stir-Fried Soybeans Sprouts	Frozen Spinach	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.86% 5.68g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	2.46% 0.79g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	23.6% 0.38g	17.7% 0.28g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.83g	0% 0g	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% 14.5g	130g per day for Men 19-50 years
Sugars	NA	3.1% 2.24g	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	0.86% 0.62g	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	% 0.83g	g per day for Men 19-50 years
Sucrose	NA	% 0.83g	g per day for Men 19-50 years
Fiber	1.7% 0.64g	26.3% 10g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	22.4% 12.5g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	0.089% 0.8μg	225% 2021μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	59.4% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	45.6% 0.59mg	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	125% 500μg	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	21% 19mg	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	66.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1069% 1283μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Soybeans Sprouts	Frozen Spinach	Recommended Dietary Allowance
Calcium	6.56% 65.6mg	44.5% 445mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	55% 0.5mg	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	81.5% 6.5mg	8mg per day for Men 19-50 years
Magnesium	18.3% 76.8mg	61.6% 259mg	420mg per day for Men 19-50 years
Manganese	39.4% 0.91mg	106% 2.43mg	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	24% 169mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	35% 1193mg	3400mg per day for Men 19-50 years
Selenium	0.87% 0.48μg	37.6% 20.7μg	55μg per day for Men 19-50 years
Sodium	0.75% 11mg	17% 255mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	17.6% 1.93mg	11mg per day for Men 19-50 years
Water	1.45% 53.8g	8.4% 311g	3700g per day for Men 19-50 years

Stir-Fried Soybeans Sprouts VS Frozen Spinach Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Stir-Fried Soybeans Sprouts or Frozen Spinach?

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

• 100 calories of Stir-Fried Soybeans Sprouts have 2.9 times more Vitamin B5 than Frozen Spinach.
• While 100 kcal of Unprepared Frozen Spinach contain 2525.9 times more Vitamin A, 5.1 times more Vitamin B2, 2 times more Vitamin B3, 4.4 times more Vitamin B6, 4.9 times more Vitamin B9 and 2 times more Vitamin C than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Soybeans Sprouts and Frozen Spinach provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Stir-Fried Soybeans Sprouts have insufficient amounts of Vitamin A
• Both Stir-Fried Sprouted Soybeans as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 kcal of Unprepared Frozen Spinach contain 6.8 times more Calcium, 20.4 times more Iron, 3.4 times more Magnesium, 2.7 times more Manganese, 2.6 times more Potassium, 43.1 times more Selenium, 22.8 times more Sodium and 5.8 times more Water than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Soybeans Sprouts and Frozen Spinach contain similar levels of Copper, Phosphorus and Zinc per 100 calories.
• 100 calories of Stir-Fried Soybeans Sprouts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Stir-Fried Soybeans Sprouts have 2.9 times more Fat, 5.6 times more Saturated Fat, 1.3 times more Omega 3 and more Omega 6 than Frozen Spinach.
• While 100 kcal of Unprepared Frozen Spinach contain 1.9 times more Carbohydrate and 15.6 times more Fiber than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Soybeans Sprouts and Frozen Spinach offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of Stir-Fried Soybeans Sprouts provide inadequate amounts of Fiber
• 100 calories of Frozen Spinach provide inadequate amounts of Omega 6