Comparing Nutrients in 14 ounces Spinach VS Stir-Fried Soybeans Sprouts

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Stir-Fried Soybeans Sprouts	34%	42%	24%

Macro Nutrients

	Spinach	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Energy	3.15% 91kcal	17% 496kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	12.2% 3.9g	32g per day for Men 19-50 years
Omega 3	34.2% 0.55g	117% 1.87g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	82.6% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	NA	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	0.82% 0.6g	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	% 0.44g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Spinach	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	207% 1861μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.87mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	94% 4.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.5% 0.77mg	51.3% 0.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	56.2% 17μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	192% 770μg	126% 504μg	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	124% 112mg	53% 47.6mg	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	53.7% 8.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1597% 1917μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Calcium	39.3% 393mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	232% 2.1mg	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	134% 10.8mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	91% 381mg	420mg per day for Men 19-50 years
Manganese	155% 3.56mg	196% 4.5mg	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	27.8% 194mg	122% 857mg	700mg per day for Men 19-50 years
Potassium	65% 2215mg	66% 2250mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	21% 314mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	75.8% 8.33mg	11mg per day for Men 19-50 years
Water	9.8% 363g	7.2% 267g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Spinach have 469 times more Vitamin A, 1.5 times more Vitamin B9 and 2.3 times more Vitamin C than Stir-Fried Soybeans Sprouts.
• While 14 oz of Stir-Fried Sprouted Soybeans contain 5.4 times more Vitamin B1, 1.5 times more Vitamin B3 and 18.3 times more Vitamin B5 than Raw Spinach.
• Both Spinach and Stir-Fried Soybeans Sprouts provide similar amounts of Vitamin B2 and Vitamin B6 per 14 ounces.
• 14 ounces of Spinach have insufficient amounts of Vitamin B5
• 14 ounces of Stir-Fried Soybeans Sprouts have insufficient amounts of Vitamin A
• Both Raw Spinach as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Spinach have 1.2 times more Calcium, 6.8 times more Iron, 5.6 times more Sodium and 1.4 times more Water than Stir-Fried Soybeans Sprouts.
• While 14 oz of Stir-Fried Sprouted Soybeans contain 4.1 times more Copper, 1.3 times more Manganese, 4.4 times more Phosphorus and 4 times more Zinc than Raw Spinach.
• Both Spinach and Stir-Fried Soybeans Sprouts contain similar levels of Magnesium and Potassium per 14 ounces.
• Both Raw Spinach as well as Stir-Fried Sprouted Soybeans lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Spinach have 2.8 times more Fiber than Stir-Fried Soybeans Sprouts.
• While 14 oz of Stir-Fried Sprouted Soybeans contain 5.4 times more Energy, 18.2 times more Fat, 15.6 times more Saturated Fat, 3.4 times more Omega 3, 136 times more Omega 6, 2.6 times more Carbohydrate and 4.6 times more Protein than Raw Spinach.
• 14 ounces of Spinach provide inadequate amounts of Energy and Omega 6