Comparing Nutrients in 14 ounces Sprouted Soybeans VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Sprouted Soybeans	35%	40%	25%
Spinach	39%	12%	49%

Macro Nutrients

	Sprouted Soybeans	Spinach	Recommended Dietary Allowance
Energy	16.7% 484kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	27.4% 26.6g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.7g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	110% 1.77g	34.2% 0.55g	1.6g per day for Men 19-50 years
Omega 6	78% 13.2g	0.61% 0.1g	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% 14.4g	130g per day for Men 19-50 years
Sugars	NA	2.3% 1.67g	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	0.82% 0.6g	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	% 0.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	23% 8.73g	38g per day for Men 19-50 years
Protein	93% 52g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Sprouted Soybeans	Spinach	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	207% 1861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.35mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.5% 4.56mg	18% 2.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.7% 3.7mg	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	59.5% 0.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	56.2% 17μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	171% 683μg	192% 770μg	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	124% 112mg	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	53.7% 8.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1597% 1917μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Soybeans	Spinach	Recommended Dietary Allowance
Calcium	26.6% 266mg	39.3% 393mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	57.3% 0.52mg	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	104% 8.33mg	134% 10.8mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	155% 3.56mg	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	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	56.5% 1921mg	65% 2215mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	21% 314mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	7.4% 274g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Soybeans VS Spinach per 14 oz

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

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

• 14 ounces of Sprouted Soybeans have 4.4 times more Vitamin B1, 1.6 times more Vitamin B3 and 14.3 times more Vitamin B5 than Spinach.
• While 14 oz of Raw Spinach contain 469 times more Vitamin A, 1.6 times more Vitamin B2 and 1.8 times more Vitamin C than Raw Sprouted Soybeans.
• Both Sprouted Soybeans and Spinach provide similar amounts of Vitamin B6 and Vitamin B9 per 14 ounces.
• 14 ounces of Sprouted Soybeans have insufficient amounts of Vitamin A
• 14 ounces of Spinach have insufficient amounts of Vitamin B5
• Both Raw Sprouted Soybeans as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sprouted Soybeans vs Spinach:

• 14 ounces of Sprouted Soybeans have 3.3 times more Copper, 3.3 times more Phosphorus and 2.2 times more Zinc than Spinach.
• While 14 oz of Raw Spinach contain 1.5 times more Calcium, 1.3 times more Iron, 1.3 times more Manganese, 5.6 times more Sodium and 1.3 times more Water than Raw Sprouted Soybeans.
• Both Sprouted Soybeans and Spinach contain similar levels of Magnesium and Potassium per 14 ounces.
• Both Raw Sprouted Soybeans as well as Raw Spinach lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sprouted Soybeans have 5.3 times more Energy, 17.2 times more Fat, 14.7 times more Saturated Fat, 3.2 times more Omega 3, 128.4 times more Omega 6, 2.6 times more Carbohydrate and 4.6 times more Protein than Spinach.
• While 14 oz of Raw Spinach contain 2 times more Fiber than Raw Sprouted Soybeans.
• 14 ounces of Spinach provide inadequate amounts of Energy and Omega 6