Comparing Nutrients in 14 ounces Stir-Fried Soybeans Sprouts VS 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	17% 496kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	2.33% 2.26g	97g per day for Men 19-50 years
Saturated Fat	12.2% 3.9g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	117% 1.87g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	82.6% 14g	0% 0g	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	13% 16.7g	130g per day for Men 19-50 years
Sugars	NA	3.56% 2.58g	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	0.99% 0.71g	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	% 0.95g	g per day for Men 19-50 years
Sucrose	NA	% 0.95g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	93% 52g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	258% 2326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	139% 1.67mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	68.4% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.72mg	7.46% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	52.5% 0.68mg	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	144% 575μg	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	24.3% 22mg	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	76.7% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1230% 1476μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Soybeans Sprouts	Frozen Spinach	Recommended Dietary Allowance
Calcium	32.5% 325mg	51% 512mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	63.5% 0.57mg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	91% 381mg	71% 298mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	121% 2.8mg	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	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	66% 2250mg	40.4% 1373mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	43.3% 24μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	19.6% 294mg	1500mg per day for Men 19-50 years
Zinc	75.8% 8.33mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	7.2% 267g	9.67% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Soybeans Sprouts VS Frozen Spinach per 14 oz

Compare the macro and micronutrient content in 14 oz of Stir-Fried Soybeans Sprouts versus 14 oz of Frozen Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Stir-Fried Soybeans Sprouts vs Frozen Spinach:

• 14 ounces of Stir-Fried Soybeans Sprouts have 4.5 times more Vitamin B1, 2.2 times more Vitamin B3, 12.7 times more Vitamin B5 and 2.2 times more Vitamin C than Frozen Spinach.
• While 14 oz of Unprepared Frozen Spinach contain 586 times more Vitamin A than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Soybeans Sprouts and Frozen Spinach provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 14 ounces.
• 14 ounces of Stir-Fried Soybeans Sprouts have insufficient amounts of Vitamin A
• 14 ounces of Frozen Spinach have insufficient amounts of Vitamin B5
• Both Stir-Fried Sprouted Soybeans as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stir-Fried Soybeans Sprouts vs Frozen Spinach:

• 14 ounces of Stir-Fried Soybeans Sprouts have 3.7 times more Copper, 1.3 times more Magnesium, 1.6 times more Manganese, 4.4 times more Phosphorus, 1.6 times more Potassium and 3.8 times more Zinc than Frozen Spinach.
• While 14 oz of Unprepared Frozen Spinach contain 1.6 times more Calcium, 4.7 times more Iron, 10 times more Selenium, 5.3 times more Sodium and 1.3 times more Water than Stir-Fried Sprouted Soybeans.
• 14 ounces of Stir-Fried Soybeans Sprouts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stir-Fried Soybeans Sprouts have 4.3 times more Energy, 12.5 times more Fat, 24 times more Saturated Fat, 5.8 times more Omega 3, more Omega 6, 2.2 times more Carbohydrate and 3.6 times more Protein than Frozen Spinach.
• While 14 oz of Unprepared Frozen Spinach contain 3.6 times more Fiber than Stir-Fried Sprouted Soybeans.
• 14 ounces of Frozen Spinach provide inadequate amounts of Energy and Omega 6