Comparing Nutrients in 14 ounces Sprouted Soybeans VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Sprouted Soybeans	35%	40%	25%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Sprouted Soybeans	Boiled Spinach	Recommended Dietary Allowance
Energy	16.7% 484kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	27.4% 26.6g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.7g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	110% 1.77g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	78% 13.2g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	11.4% 15g	130g per day for Men 19-50 years
Sugars	NA	2.35% 1.7g	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	11.5% 4.37g	25% 9.53g	38g per day for Men 19-50 years
Protein	93% 52g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Sprouted Soybeans	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	231% 2080μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.35mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	72% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.5% 4.56mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.7% 3.7mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	74% 0.96mg	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	171% 683μg	145% 579μg	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	67.5% 60.7mg	43.2% 39mg	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	55% 8.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1633% 1959μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Soybeans	Boiled Spinach	Recommended Dietary Allowance
Calcium	26.6% 266mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.75% 150μg	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	104% 8.33mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	82.2% 345mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	161% 3.7mg	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	93% 651mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	56.5% 1921mg	54.4% 1850mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	18.5% 278mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	7.4% 274g	9.8% 362g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Soybeans VS Boiled Spinach per 14 oz

Compare the macro and micronutrient content in 14 oz of Sprouted Soybeans versus 14 oz of Boiled Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sprouted Soybeans vs Boiled Spinach:

• 14 ounces of Sprouted Soybeans have 3.6 times more Vitamin B1, 2.3 times more Vitamin B3, 6.4 times more Vitamin B5 and 1.6 times more Vitamin C than Boiled Spinach.
• While 14 oz of Boiled and Drained Spinach contain 524 times more Vitamin A, 2 times more Vitamin B2 and 1.4 times more Vitamin B6 than Raw Sprouted Soybeans.
• Both Sprouted Soybeans and Boiled Spinach provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Sprouted Soybeans have insufficient amounts of Vitamin A
• Both Raw Sprouted Soybeans as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sprouted Soybeans vs Boiled Spinach:

• 14 ounces of Sprouted Soybeans have 2.5 times more Copper, 2.9 times more Phosphorus and 1.5 times more Zinc than Boiled Spinach.
• While 14 oz of Boiled and Drained Spinach contain 2 times more Calcium, 1.7 times more Iron, 1.3 times more Manganese, 2.5 times more Selenium, 5 times more Sodium and 1.3 times more Water than Raw Sprouted Soybeans.
• Both Sprouted Soybeans and Boiled Spinach contain similar levels of Magnesium and Potassium per 14 ounces.
• 14 ounces of Sprouted Soybeans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sprouted Soybeans have 5.3 times more Energy, 25.8 times more Fat, 21.6 times more Saturated Fat, 4.8 times more Omega 3, 196.4 times more Omega 6, 2.6 times more Carbohydrate and 4.4 times more Protein than Boiled Spinach.
• While 14 oz of Boiled and Drained Spinach contain 2.2 times more Fiber than Raw Sprouted Soybeans.
• 14 ounces of Boiled Spinach provide inadequate amounts of Energy and Omega 6