Comparing Nutrients in 14 ounces Stir-Fried Soybeans Sprouts VS Canned Spinach with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Soybeans Sprouts	34%	42%	24%
Canned Spinach with Liquids and Salt	36%	14%	50%

Macro Nutrients

	Stir-Fried Soybeans Sprouts	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	17% 496kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	12.2% 3.9g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	117% 1.87g	30.3% 0.48g	1.6g per day for Men 19-50 years
Omega 6	82.6% 14g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	8.9% 11.6g	130g per day for Men 19-50 years
Sugars	NA	1.8% 1.3g	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	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	8.36% 3.18g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	93% 52g	15% 8.37g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	178% 1603μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	139% 1.67mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	6.72% 1.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.72mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	24.4% 0.32mg	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	126% 504μg	57.5% 230μg	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	53% 47.6mg	59.5% 53.6mg	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	42.3% 6.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1259% 1511μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Soybeans Sprouts	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	32.5% 325mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	51% 0.46mg	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	20% 1.6mg	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	91% 381mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	85% 1.96mg	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	122% 857mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	66% 2250mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	84.4% 1266mg	1500mg per day for Men 19-50 years
Zinc	75.8% 8.33mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	7.2% 267g	10% 370g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Stir-Fried Soybeans Sprouts vs Canned Spinach with Liquids and Salt:

• Stir-Fried Sprouted Soybeans have 23.3 times more Vitamin B1, 1.8 times more Vitamin B2, 4.1 times more Vitamin B3, 31.3 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.2 times more Vitamin B9 than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 404 times more Vitamin A than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Canned Spinach Solids and Liquids with Salt have similar amounts of Vitamin C per 14 oz.
• Both Stir-Fried Sprouted Soybeans as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Stir-Fried Soybeans Sprouts vs Canned Spinach with Liquids and Salt:

• Stir-Fried Sprouted Soybeans have 4.5 times more Copper, 1.7 times more Magnesium, 2.3 times more Manganese, 6.8 times more Phosphorus, 2.5 times more Potassium and 5 times more Zinc than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 4 times more Iron, 2 times more Selenium, 22.8 times more Sodium and 1.4 times more Water than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Canned Spinach Solids and Liquids with Salt have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Stir-Fried Sprouted Soybeans have 6.6 times more Energy, 19.2 times more Fat, 16.4 times more Saturated Fat, 3.9 times more Omega 3, 153.8 times more Omega 6, 3.2 times more Carbohydrate and 6.2 times more Protein than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 2 times more Fiber than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.